Warmup
Dynamic Athletic Movement
Hip Mobility
10 Downdog Push-ups
20 Alternating Birddogs (hold each rep for one second)
10 Russian Babymakers
10 Hawaiian Squats per leg (hold on to the pull-up rig or a box if necessary for balance)

Strength
25 Minutes total

Levels 2-4
10 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

12 minutes E3MOM (4 sets)

5 Deadlift at 70%
5 Press at 70% (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
5 Double Kettlebell Suitcase Deadlift
10 Box Dips
12/12 Single Leg Hip Bridge

3x
5 Double Kettlebell Clean and Push Press
8 Box Jumps
10/10 1 Arm Row
12 Medicine Ball Situps

Conditioning

5x
Sled Push
Burpees
REST

L3/4 – after each Sled Push, 10 Burpee Pull-ups
L0-2 – after each Sled Push, 10 strict burpees + 5 pull-ups (10 ring rows)