Скачать или смотреть I Focus on 3 Core Areas of Fitness

John "Shrek" McPhee breaks down his weekly workout regimen that’s helped him improve strength, reduce joint pain, and boost cardio for Jiu-Jitsu and beyond.

John's routine is flexible, sustainable, and built for longevity. Whether you’re training for something specific or just trying to feel better day to day, these are the pillars that work for him—and maybe for you too.

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👇 Drop your questions, tips, or your own weekly routine in the comments!

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