Warmup 0:00 - 10:00 Animal Mobility (emphasis on lateral low-gait movements) 10:00 - 15:00 Overhead Pressing prep: 3 x 5 Plyo Push-ups (can be done on knees if necessary) Ring/Band…

Warmup 0:00 - 15:00 Dynamic Warmup Instructor Mobility Squat prep: 3x 5/5 Goblet Cossack Squats (hold onto a ring if you can't balance on your own) 5/5 Single Leg Glute…

Warmup 0:00 - 20:00 Jump Rope 5 minutes (instructor led) Instructor Mobility 3x 15 Swings 5/5 Clean and Press Windmills Conditioning 30:00 - 40:00 Movement specific warmups 35:00 - 55:00…

  Warmup 0:00 - 10:00 Animal Mobility Drills 10:00 - 15:00 Sumo Deadlift prep: 3x 5/5 Single Arm Ring Rows 10 Swings 5 Broad Jumps (explosive hip extension prep) Strength…

Warmup 0:00 - 15:00 Run to Sessions 2x Instructor Mobility 15:00 - 25:00 3x 45 seconds Single Kettlebell Waiter March per side 45 seconds Kettlebell Beast Pull-through Conditioning 25:00 -…

Warmup 0:00 - 10:00 Animal Mobility (emphasis on lateral low-gait movements) 10:00 - 15:00 Overhead Pressing prep: 3 x 5 Plyo Push-ups (can be done on knees if necessary) Ring/Band…

Warmup 0:00 - 15:00 Dynamic Warmup Instructor Mobility Squat prep: 3x 5/5 Goblet Cossack Squats (hold onto a ring if you can't balance on your own) 5/5 Single Leg Glute…

Warmup 0:00 - 20:00 Run 4-5 minutes Instructor Mobility 3x 5 Goblet Squats 10 Alternating Halos 1/1 Turkish Getup Conditioning 20:00 - 30:00 Movement specific warmups 30:00 - 55:00 "My…

Warmup 0:00 - 10:00 Animal Mobility 10:00 - 15:00 Sumo Deadlift prep: 3x 5/5 Single Arm Ring Rows 10 Swings 5 Broad Jumps (explosive hip extension prep) Strength Block 15:00…

Warmup 0:00 - 15:00 Instructor led Jump Rope (5 min) Instructor Mobility 15:00 - 25:00 3x 45 seconds Single Kettlebell Rack March per side 45 seconds Kettlebell Beast Pull-through Conditioning…