Warmup

Speed Ladder
Hip Mobility Series
10 Downdog Push-ups

Conditioning

A.

Levels 2-4
5 Rounds, each AFAP

5 Front Squats
8 Ring Dips
5 Hang Power Cleans
8 Pull-ups
Rest 2:00

L4 – 155/125
L3 – 135/95
L2 – sub 8 KB swings for HPC if necessary

Levels 0/1
5 Rounds, each AFAP

8 Kettlebell Front Squats
12 Box Dips
8 Kettlebell Swings
12 Ring Rows
Rest 2:00

B.

Alternate with a partner:
3 Rounds

60 sec Double Kettlebell Rack Walk
60 sec Rest

C.

3x
60 Toe Touches
10/10 Single Leg Bridge
30 Russian Twists