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 up at ceiling, hold each rep for three seconds, try to make your glutes cramp)
5 Depth Jumps (explosive hip extension prep)

L2-4 – step forward off a low box, and rebound up onto a taller box
L1 – (same as above OR) step forward off a 6″ box and rebound into a broad jump

Strength

Levels 2-4

25:00 – 45:00

Spend about 10 minutes on warmup sets, then in the next ten minutes:

3 supersets
5 Front Squats
8/8 Plyometric Bulgarian Split Squats

Notes:
– During your warmup sets, do NOT superset with split squats, save that for the three work sets ONLY.
– The supersets should be done with the same weight for all three sets, do not increase/decrease the load.

Level 1

25:00 – 45:00

5 sets (roughly E4MOM)
5 Double Kettlebell Squat (last three sets should be the same weight – heavy)
5/5 Plyo Step-ups

Conditioning

45:00 – 60:00

“Ianga”

Steady work, not AMRAP

Levels 3/4

8 Tire Flips
8 Handstand Push-ups
20 yd Sled Push
8 Handstand Push-ups

Levels 1/2

5 Tire Flips
10 Feet on Box Pike Push-ups
20 yd Sled Push
10 Push-ups