Warm Up: Practice Pogo, A Skip, B Skips, C Skips Trap Bar DL 5X5 Trx pull up 3X8 3s iso pause Trx Push-Up 3X8 3s iso pause T bar Upright Rowe DB Bicep Curl 3X8 Arm Cable tricep extension 3X8 Sit-up Ball Toss 3X5E Russian Twists 3X5E

The most I’d ever tried to push was 355. Today I tried to push to see how far I could go, I made it half way and back with 445 lb today I built up adding one plate each round (down and back) 1)175 2) 220 3) 265 4) 310 5) 355 6) 400 7) 445 (1/2 way down and back) Shout out to @Brandon Hagans for giving me that extra tough co-worker coach push

Dynamic warm-up Plyometrics x 2 rounds - Pogo jumps x 20 seconds - Vertical jump to Broad jump x 3 - Drop jump to vertical jump x 3 EMOM X 7 rounds - Minute 1 x 10 Goblet Squats ( 70 pounds kettlebell) - Gorilla rows x 5 each side ( 70 pounds) - Weighted dips x 10 ( 45 pounds) - Single arm swing rows x 5 each side ( 53 pounds) Cool down and stretch.

Here’s the training template I put together for my Barekuckle fighter Jake Bostwick. Try this out for an 8 week camp. Enjoy!

https://www.instagram.com/reel/DRvOSZykgBw/?igsh=MWs5MG4wdmpldGE4 Faith — Determination — Sacrifice Redemption comes to those who are willing to change the course of action. December 12th I’ll finish at Memorial Park in Downtown Stuart Florida!