New Training Protocol.

T/T/S - Rutten MMA Wkout
M/W/F - Strength Training

Strength Training

Warmup - 1x20 Swings; 1x20 warmup set on applicable exercises

M - Size - 3x10
Press/Squat/Row/Pushup/Curl/Shrug

W - Strength - 3x5
Snatch/Squat/Press/Chins/1LDL

F - Endurance - 3x15
Pushup/Lunge/Dip/Snatch/Row/Seesaw/Calf Rs

Neck/Grip/Core work

Other - Shoulder Bungee Dislocates, Face Pulls