Warmup (10 min): Ground-Based Attack

Strength (30 min): Squat
Men work to 63, 72, 81% for 3+ reps
Women 40% x 6, 55 %x 5, 70% x 5 x 2, 75% x 4
First Month 20 Goblets, 20 BB

Assistance (Btw Sets):
1. Grip Work/Upper Back Work: 3-5 sets of 8-12 one arm DB/KB rows
2. Ab/Hollow Work: 3-5 sets of 3-7 reps on Ab Wheel

Conditioning (15 min):
3 sprint circuits of…
1 min 1-1-1 squats (down, up, breathe)
1 min jumprope
30 sec pushups
Rest 90 sec