1.Core (2min)
10R Alt Slingshot 55lb(!)/60
5R Alt Halos 55lb(!)/30
Turkish Get Up 55lb(!)/4
5R Alt Windmills 35lb/20
2.GSP.Explosive Powertraining
25lb Dumbbell: Press & Jump Squats
35lb Kettlebell: Clean, Press & Alternating Snatches

1.Legs (2min)
5R Two Handed Swings 55lb/35
10R Passthru Lunges 55lb/51
5R Sumo Squat 55lb/35
5R Single Front Squat 55lb/26
2.GSP.Ab Strength & Core Conditioning
35lb Kettlebell: Straight Ups, Swings & Wood Chopper
25lb Dumbbell: Uppercuts & Sidearm Press

1.Back
3R Chin Ups 30
10R Single Bent Over Row 55lb/60
2.GSP.Fight Conditioning Workout

1.Chest
5R Dbl Floor Press 55lb+10Alt/41
10R Dbl Military KB Press 35lb/38
2.GSP.Full Body Strength & Conditioning
25LB Dumbbells
35LB Kettlebell: Get Up; Clean, Press & Alt Snatch
55LB Kettlebell: Sumo High Pull

Personal routine:
Forward bends
Chair & Chair Twists
Upward & Downward Dogs
Triangle & Reverse Triangle
Right & Left Extended Pose
Warrior Poses: One, Two, Three & Reverse
Standing Split
Half Moon & Reverse Moon
Boat, Full Bridge & Cobbler’s Pose
Tick Tock & Floor Spinal Twists
Single & Double Hamstring Stretch

1.Core (2min)
10R Alt Slingshot 35lb/80
5R Alt Halos 35lb/40
Turkish Get Up 35lb/8
5R Alt Windmills 35lb/18
2.GSP.Full Body Strength & Conditioning
22.5LB Dumbbells
35LB Kettlebell: Clean, Press & Alt Snatch
55LB Kettlebell: Get Up & Sumo High Pull

1.Arms
5R Dbl Clean 55lb/37
10R Two Handed KB Ext 55lb/45
2.GSP.Fight Conditioning Workout

1.Legs (2min)
5R Two Handed Swings 55lb/34
10R Passthru Lunges 55lb/50
5R Sumo Squat 55lb/30
5R Single Front Squat 55lb/24
2.GSP.Strength & Endurance Workout
22.5LB Dumbbells
35LB Kettlebell: Around the World, Swings & High Pulls
55LB Kettlebell: Upright Row

1.Chest
5R Dbl Floor Press 55lb+10Alt/40
10R Dbl Military KB Press 35lb/37
2.GSP.Explosive Powertraining
22.5lb Dumbbell / 35lb Kettlebell
Round 5 – Alternating Snatches

1.Back
3R Chin Ups 28
10R Single Bent Over Row 55lb/58
2.GSP.Ab Strength & Core Conditioning
35lb Kettlebell
20lb Dumbbell: Uppercuts & Sidearm Press