Warm-Up
Full Body CARs Routine

Followed by…

5 minutes of focused mobility on one or two of your problem areas
10 minutes of skill work (Oly, Gymnastics, Double-Under Practice, etc.)

Then……

Accessory work
Three sets of:
Landmine Rows x 8 reps each side
Rest 45-60 seconds
Bulgarian Split Squats x 8 reps
immediately followed by…
Dynamic Jumping Bulgarian Split Squats x 12 reps
Rest 60 seconds between legs.

Use two KBs for the 8 reps, then drop them and immediately perform 12 jumping Bulgarians without weight

Conditioning
For time
1000 Meter Row
50 Alternating Pistols or Cossack Squats
50 Alternating Dumbbell Snatches
50 Goblet Squats