I gotta get on a strength and cardio program. Fighters Only ran a really good article a few months back about a plan suited for 9-5 job guys who don't have time for a real workout.
Check it:
Mon--> deadlift paired with ab wheel rollout and bench press paired with a side plank
Wed--> hang clean paired with resistance band anti-rotation and Bulgarian split squat paired with ab wheel rollout
Fri--> squat paired with side plank and chin-up paired with band anti-rotation
Week 1-3, 3 sets and 8 reps
Week 4, deload; same sets and reps w/ reduced wirght
Week 5-7, 3 sets and 5 reps
Week 8, same as week 4
Week 9-11, 3 sets and 3 reps
Week 12, same as 4 and 8
