Warmup
Dynamic Athletic Movement
Hip Mobility
10 Downdog Push-ups
20 Alternating Birddogs (hold each rep for one second)

Strength
20 Minutes total

Levels 2-4
6 Minutes:
Warmup your Deadlift AND Press: 5 reps each – empty bar, 35%, 45%, 55%
Alternate sets between Deadlift and Press.
After your warmup sets, perform one 45-60 Samson stretch on each side

at 6:00 on the clock,
12 minutes E3MOM (4 sets – 6:00, 9:00, 12:00, 15:00)

8 Deadlift at 65%
8 Press at 65% (strict press, no dip/knee bend)

Perform these lifts as a superset–finish the deadlifts, shake out your limbs, take a couple of breaths, and then start the presses. If you are sharing a platform, set up the deadlift bar at the very front so two people can lift at the same time, and stay close to the rack while pressing.

Levels 0/1

3x
8 Double Kettlebell Suitcase Deadlift
8 Seated Press
50 Plank Shoulder Taps

3x
8 Double Kettlebell Clean and Push Press
8 Box Jumps
12/12 1 Arm Row
12/12 Single Leg Hip Bridge

Conditioning

“Frownland”

12 Minutes total
30 seconds work/15 seconds rest

You will start with 2 sets of
Sit-Throughs
Then 2 sets of:
Single Kettlebell Clean and Thruster (right arm first set, left arm second set)
Make sure you CLEAN before every Thruster rep.

Then repeat this sequence, for a total of four rounds.