Warmup
0:00 – 15:00
Dynamic Warmup
Instructor Mobility
Squat prep:

3x
5/5 Goblet Cossack Squats (hold onto a ring if you can’t balance on your own)
5/5 Single Leg Glute Bridge (keep other leg pointing straight up at ceiling, hold each rep for three seconds, try to make your glutes cramp)
5 Broad Jumps (explosive hip extension prep)

Strength

15:00 – 20:00

Movement prep

20:00 – 35:00
5 Squats
20 Jumping Lunges
Rest 60 seconds

Notes:
– The Squats should be done with the same weight for all sets, do not increase/decrease the load.

Resilience

35:00 – 40:00
Workout explanation and movement practice

40:00 – 55:00

“Escalation”

Perform the first two movements in ladder fashion, increasing by one rep each round. When you complete 5, start back over at 1.

Strict Push-up Burpee
Strict Chest to Bar Dead Hang Pull-up
10 Swings

Notes:
– no floppy burpees or kipping allowed on this workout, take your time and make the reps crisp and clean
– box assisted pull-ups are preferred substitute but ring/suspension rows are ok if you’re at home
– for burpees you may use a box to elevate your hands if necessary, or just jump back to plank and then come back up

Recovery

55:00 – 60:00

Stretch