Warmup 0:00 - 12:00 Super Dynamic Warmup Instructor Mobility (emphasis on hip opening) 12:00 - 25:00 Sumo Deadlift prep: 3x 15 Stretch Band Pull-aparts 5/5 Single Arm Swings 5 Depth…

Warmup 0:00 - 10:00 Instructor Jump Rope Instructor Mobility 10:00 - 20:00 Steel Mace Warmup Slow, controlled movement Alternate with a Partner 3x through on each side, then switch with…

Warmup 0:00 - 12:00 Super Dynamic Warmup Instructor Mobility 12:00 - 25:00 Pressing prep: Partner Med Ball Chest Pass Kettlebell Single Arm Row Depth Jumps L2-4 - step forward off…

Warmup 0:00 - 20:00 Speed Ladder Mobility Work Partner Med Ball Drills Conditioning 20:00 - 30:00 Workout movement prep 30:00 - 55:00 "Natasha and Boris" All Levels 25 Minutes AMRAP…

Warmup 0:00 - 12:00 Super Dynamic Warmup Instructor Mobility 12:00 - 25:00 Front Squat prep: 3x 5/5 Goblet Russian Step-Ups 5/5 Single Leg Glute Bridge (keep other leg pointing straight…

Warmup 0:00 - 15:00 Run to Sessions 2x Instructor Mobility 15:00 - 25:00 Steel Mace Warmup Slow, controlled movement Alternate with a Partner 1x through on each side, then switch…

Warmup 0:00 - 12:00 Super Dynamic Warmup Instructor Mobility (emphasis on hip opening) 12:00 - 25:00 Sumo Deadlift prep: 3x 5/5 Single Arm Ring Rows 5/5 Single Arm Swings 5…

Warmup 0:00 - 15:00 Instructor led jump rope 5 minutes Instructor Mobility 15:00 - 25:00 Steel Mace Warmup Slow, controlled movement Alternate with a Partner 1x through on each side,…

Warmup 0:00 - 12:00 Super Dynamic Mobility 12:00 - 25:00 Pressing prep: Partner Med Ball Chest Pass Ring Face-pulls Depth Jumps L2-4 - step forward off a low box, and…

Warmup 0:00 - 12:00 Run to Sessions Instructor Mobility 12:00 - 25:00 Partner Warmup Drills 25:00 - 35:00 Workout movement prep Conditioning 35:00 - 60:00 “Sovereign" With a partner: One…