Warmup

0:00 – 15:00
Super Dynamic Warmup
Instructor Mobility

Strength

15:00 – 45:00

Levels 2-4

3x
5 Front Squats
Increase weight each set if possible.

5x
5 Back Squats
Increase weight each set if possible

Level 1

3x
3/3 Single Kettlebell Bottom Up Squat
8/8 Side Plank Reach Through
Rest 2 minutes

5x
5 Double Kettlebell Squat
Rest 2 minutes

Accessory

45:00 – 55:00

10 minutes

20 yd Heavy Sled Push
Push-ups

L3/4 – 5/5 SINGLE ARM Push-ups
L2 – 15 Push-ups
L1 – 10 Push-ups (focus on SLOW negative, tight hollow body)

55:00 – 60:00
Hip Flexor Stretch, Quad Stretch, Figure 4