Warmup 5x increase weight each round 20 yard Waiter walk R hand 5 air squats 20 yard Waiter walk L hand 5 pushups PVC dislocates/windmills Strength 5x3 Overhead Squats Handstand…

Warmup Jump rope 500 revolutions 3 rounds PVC drills 10 Dislocates 5 Windmills each direction 10 overhead squats 5 pullups Strength 5x3 push press Conditioning 5 rounds - steady, not…

Warmup 5x increase weight each round 20 yard Waiter walk R hand 5 air squats 20 yard Waiter walk L hand 5 pushups PVC dislocates/windmills Strength 5x 3 The Exercise:…

Warmup 3x 1 Rope Climb 20 hardstyle kettlebell swings 1 minute birddogs Conditioning 20 minutes AMRAP 40 yard burpee broad jump 40 yard farmer carry

Warmup 500M row Heavy Turkish Getups Strength Partner workout, one person works while the other rests: 8x Barbell complex 3x Deadlift 3x Bent over Row 3x Power clean 3x Push…

REST DAY!

Warmup swing-step lunges side plank/pushup complex pvc dislocates Skill Spend 90 seconds in a handstand or handstand progression, in as few attempts as possible Strength 5/3/1 Deload week 3x5 Bench…

  Warmup 2 minutes jump rope 3 sets: 3R/3L windmills 3 sets: 3R/3L 1/2 Getups 10x Getup/windmill Strength 5/3/1 Deload week 3x5 Deadlift (40/50/60% 1RM) Conditioning 10 Rounds 100M sprint…

Warmup 2 rounds 100M run 100M skip 100M backpedal 100M backwards skip 10x kipping pullup 20x pushup 30x hip bridge Jumpstretch band shoulder mobility drills Strength 5/3/1 Deload week 3x5…