3/1 - PT I - Close-grip dips (6×8)
Bent over rows (6×8)
Drag curl (6×8) 10m muay thai round kicks/heavy bag
PT II - PruFit - thrusters/rdl/run a lap 21/15/9 reps - chins/pulls x2
2/29 - PT I - goblet squat 3x20, rv curls 3x15, 10m thai roundhouse/heavy bag
PT II - Group MMA Conditioning - kickboxing tag, wrestling duck under/double leg/single leg drills, thai pads, rope skipping, tire flip, finisher chins/pulls x2
2/28 - PT I - Wide-grip neck press/incline dumbbell press (4×8+4×8) Side laterals/dumbbell side swings (4×8+4×8) Bent over Calf press (3×20)
PT II - same as PT I + 4x2m rounds shadowboxing/Bas Rutten MMA Workout/Muay Thai
PT III - BJJ/Sub grappling mobility/partner/positional drilling - 60m
PT II - PruFit - thrusters/rdl/run a lap 21/15/9 reps - chins/pulls x2
2/29 - PT I - goblet squat 3x20, rv curls 3x15, 10m thai roundhouse/heavy bag
PT II - Group MMA Conditioning - kickboxing tag, wrestling duck under/double leg/single leg drills, thai pads, rope skipping, tire flip, finisher chins/pulls x2
2/28 - PT I - Wide-grip neck press/incline dumbbell press (4×8+4×8) Side laterals/dumbbell side swings (4×8+4×8) Bent over Calf press (3×20)
PT II - same as PT I + 4x2m rounds shadowboxing/Bas Rutten MMA Workout/Muay Thai
PT III - BJJ/Sub grappling mobility/partner/positional drilling - 60m
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