Taking it back a little bit... but what was your opinion on fighter bangkok with base building? Thinking about using that.

11-23-18
Romwod
800m jog

Black on oxygen x3
16kg kb

11-22-18
80%
SQ-195lbs 3x5
OHP- 100lbs 3x5
WPU- 32.5lbs 3x5

11-21-18
Romwod
E 60min


straight punch slip
Pad combos
Leg levers plank and shank
Situps

11-20-18 Am: romwod Physical therapy Band backhand/over hand 30/arm OH swings/lateral swings 30/arm Band pushups Kb presses Rows Pm: romwod Warmup Fast5 Don’t know my time Bc I forgot to start my watch and I kept stopping to adjust my knee brace so probably no bueno Got the word that I’ll have a fin...

11-19-18
Am: romwod

Pm: romwod
Warmup
80%
SQ- 195 3x5
OHP- 100 3x5
WPU- 32.5 3x5

Kb swings 20kg 20/20/20
Pushups 12lb weight vest 25/30/20
Situps 30/30/30

11-18-18
Romwod am and pm

Rest day

11-17-18 Am: romwod Jumprope 50 kb swings 16kg Air squat 3x30 Push-up 3x30 3 count Flutter kicks 3x30 Pull ups 5/6/7 Pm: partner workout- alternate, 1 person planks while other works 60x jump rope 15 pushups 5 pull ups on soccer goal post Run down and back on soccer field 30 min amrap 5min burpees t...

11-16-18
Am: romwod
Shoulder prehab exercises

Pm: romwod
10 burpees/ 10mtn climbers (alternate each time)
400m run
X30min

Romwod warrior routine

11-15-18
Am: romwod
Biked around the block
Jogged around the block
20 kb swings/50 rope skips/30 swings/50 skips/30 swings/ 50 skips/20 swings/50 skips
Tgu 1 per arm x3

Pm: SQ- 185lbs 3x5
OHP- 95lbs 3x5
WPU- 30lbs 3x5
1min max push-up
1min max situp
30 sec max push-up
30sec max situp