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
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