Warmup
0:00 – 15:00
Instructor led Jump Rope (5 min)
Instructor Mobility

15:00 – 22:00
Overhead stability skill work

3x
1/1 Turkish Getup
30 second Handstand

L4 – face the wall handstand holds
L3 – same as L4 or hold facing away from the wall
L2 – kick up to the wall from down dog and hold for up to 30 seconds
L1 – box assisted inverted pike holds

22:00 – 30:00
Workout movement prep

Conditioning

30:00 – 55:00

5x E5MOM (25 minutes)

“Luanda Leaks”

Levels 3/4

10 Clean and Push Press/Jerk
20 Pull-ups
Double Unders
Rest

L4 – 135/95, Chest to Bar, 60 double unders
L3 – 115/85, 30 double unders

Level 2

10 Hang Clean and Push Press
15 Pull-ups
60 seconds Jump Rope
Rest

L2 – 95/65, Box assist pull-ups if necessary, jump rope continuous – mixed DUs OR Singles

Level 1

10 Kettlebell Clean and Push Press
15 Ring Rows
60 seconds Jump Rope
Rest

55:00 – 60:00
Coach’s choice stretches