Warmup
0:00 – 5:00
3 minutes Jump rope or Quick Feet/Jumping Jack Drills
PVC Drills

5:00 – 12:00
Instructor Mobility

12:00 – 20:00
Kettlebell Flow:
Dead Clean
Tactical Clean
Press
Squat
Snatch
Crazy 8 Switch

Strength
20:00 – 40:00

Levels 2-4
20:00 – 35:00 (15 minutes)
Back Squat
Work up to a heavy SINGLE.
Start at about 50% and work up as heavy as you can with absolutely perfect form within the time limit.

35:00 – 40:00
3x E2MOM
10 Back Squats at 60% of your heavy set for the day

Level 1
E4MOM (~5 sets but take your time!)
Do not rush the movements, focus on quality. Be ready to work as soon as you break from the whiteboard.

6/7/8/9/10 Double Kettlebell Squats (increase reps each set, don’t change the weight)
30-45 seconds L-sit (or Tuck-sit) practice (on parallettes or plyo boxes)
3-5 Controlled Eccentric Pull-ups (slow negatives: take a 5 count to lower down from chin over bar to full extended elbows)

Level 0
Follow individual instruction from your coach.

Conditioning
40:00 – 45:00
Movement Practice and Workout Setup

45:00 – 55:00

“Gorgias”

16 Alternating Goblet Crossover Lunges (step diagonally behind one foot, keeping the forward knee/foot pointed straight ahead)
8 Alternating Burpee Dead Snatch (jump down to an uneven pushup, jump forward to good pulling position, dead snatch, park the bell, then repeat on other side)

L4 – 24/18
L3 – 20/14
L2 – no rx weight
L1 – can do bodyweight if necessary

56:00 – 60:00
Hip Flexor/Pretzel Stretch