Warmup
Super Dynamic Warmup
Instructor Mobility

Review/Practice/Warmup today’s Lifts with your Coach

Lift

Note that the reps have DECREASED since last week. You can treat this week as a DELOAD and just go light, practicing perfect technique; or if you want to test your strength you can increase the weight by 10-20% since it’s a big drop in the number of reps we’ve been doing.

12 minutes

Levels 2-4

3x
5 Barbell Front Squat
5/5 Kettlebell OR Dumbbell Strict Press R/L
Rest 30-60 seconds between each movement

Levels 0/1

3x
5 Double Kettlebell Front Squat
5/5 Kettlebell Strict Press R/L
Rest 30-60 seconds between each movement

Conditioning

4x (20 minutes)
40/20 interval
Underhand Medicine Ball Wall Throws (alternating)
Battle Ropes (squatting up and down as you move the ropes)
Alternating Swings
Burpees
Rest