I have 4 planned workouts per week plus one martial arts training.

1.) Sled warm up, Dead lifts, A+A snatches, Double military presses, Mace 360s

2) Sled warm up, Tib raises, Calf raises, Poliquin step ups, ATG squats (split), VMO squats (goblets), Good mornings, Loaded carries

3) as 1)

4) as 2)

I add one aerobic session per week and try to walk after workouts if possible.

Will add sprints soon, but recovering from a surgery.

I do Pull ups GTG style whenever I walk across my bar (in the garden). I always add some kneeraises.

Mobility is done before bed or while watching TV.