This week is our deload from the last program; but because of the Thanksgiving schedule we missed the last two training sessions of the cycle, so we’re going to hit them today and tomorrow.

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 Warmup
15 Two Hand Swings
10 Goblet Squats
5/5 Push Presses
10 Alternating Rows
15 Butterfly Situps
Strength
20:00 – 40:00

Levels 2-4
20:00 – 35:00 (15 minutes)
Deadlift
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
10/10 Single Arm Tall Kneeling Press

Level 1
E4MOM (~5 sets but take your time!)
Do not rush the movements, focus on quality.

6/7/8/9/10 Double Kettlebell Sumo Deadlift (stick with the same weight for all sets)
10/10 Single Kettlebell Seated Press
20 Alternating Crab Kicks (SLOW)

Level 0
Follow individual instruction from your coach.

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

45:00 – 55:00

“Crito”

10 Minutes AMRAP

8 Single Arm Swings
8 Single Arm Suitcase Reverse Lunges (alternate legs)
Repeat on other arm

L4 – 32/24
L3 – 24/18
L2 – 20/14
L1 – no rx weight

55:00 – 60:00
Downdog hold, legs up the wall