Level 3 Test – Going down tomorrow morning at 10:30 am. Remember, you are REQUIRED to sign up in advance, cover your deadlifting shins, perform a written and performance test which includes dynamic athletic movements and speed ladder. Good luck!!

Warmup
Jump Rope 3 Minutes
Hip Mobility
10 Downdog Push-ups
10 Alternating Turkish Getups

Practice movements from today’s circuits.

Strength
All levels will be doing two 12 minute strength circuits. There is a 3 minute transition period between the two circuits. The clock will remain running the entire time (so 0:00-12:00 is the first circuit, and 15:00-27:00 is the second circuit). There may be as many as three people training on the same bar. If so, stagger start times by a minute: I want everyone doing the circuits in exactly the order written.

Start each exercise at the top of the minute, working for 30-45 seconds(Level 0 no more than 30 seconds). The goal is to get 12-15 quality reps of each movement.

Levels 2-4

A. 3 Sets
Back Squat
Alternating Sit-Throughs
Right Single Leg Hip Bridge
Left Single Leg Hip Bridge

B. 3 Sets
Barbell Snatch
Right Leg Plyo Step Up
Left Leg Plyo Step Up
Plank Up/Down

L4 – 185/135 Back Squat, 115/85 Snatch
L3 – 155/125 Back Squat, 95/65 Snatch
L2 – 135/95 Back Squat, 75/55 Snatch or KB Sumo DL

Levels 0/1

A. 3 Sets
Goblet Squat
Alternating Sit-Throughs
Right Single Leg Hip Bridge
Left Single Leg Hip Bridge

B. 3 Sets
Heavy Kettlebell Sumo Deadlift
Right Leg Plyo Step Up
Left Leg Plyo Step Up
Plank Up/Down

Conditioning
3 Rounds not for time (10 minute limit)
Jump Rope
40 yard Heavy Double Kettlebell Farmer Carry

L4 – 75 DUs
L3 – 50 DUs
L2 – 25 DUs
L1 – 150 Singles
L0 – 100 Singles