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 Block

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.

Conditioning

35:00 – 40:00

Workout explanation and movement prep

40:00 – 55:00

“Nothing Left Inside”

Perform the movements in ladder fashion, increasing by one rep each round.
Work up to 3, 4 or 5 reps depending on your ability. Then start back over at 1.
Rest as needed, do not rush.

1/1/1, 2/2/2, etc. up to 5/5/5, then start back at 1/1/1
Single Kettlebell Thruster RL
Strict Chest to Bar Dead Hang Pull-up

Notes:
– Perform all the Thruster reps on one arm, then the other, then do the pull-ups
– This is not a “crossfit wad,” don’t flail through it–work steadily and with discipline and intention
– Really focus on pulling the bar all the way to your sternum every rep, driving the elbows down and back, and squeezing shoulder blades together

Recovery

55:00 – 60:00

Stretch