Warmup
0:00 – 8:00
Super Dynamic Warmup

8:00 – 20:00
Instructor Mobility

20:00 – 30:00
Technique Practice

Conditioning
30:00 – 60:00
Partner workout

“Donec Iterum Ad Amicum”

Levels 2-4

Buy in: 30 Burpee Box Jumps (switch every 5)

10 Rounds (alternate exercises with partner)
5 Clean and Jerk
10 Goblet Squat
15 Pull-ups
20 Swings
25 Double Unders

Cash out: 30 Burpee Box Jumps (switch every 5)

L4 – 135/95, 32/24
L3 – 115/75, 28/20
L2 – 95/55, 24/16

Level 1

Buy in: 30 Burpees (switch every 5)

10 Rounds (alternate exercises with partner)
5/5 Clean and Push Press
10 Goblet Squat
15 Ring Rows
20 Swings
30 seconds Jump Rope or Quick Feet

Cash out: 30 Burpees (switch every 5)

Level 0
Per coach’s instructions