Warmup

0:00 – 15:00

Run to Sessions 2x
Instructor Mobility

Lift

15:00 – 30:00

3 work sets
8 Romanian Deadlifts
8/8 Kettlebell Seated Press R/L
Rest 30-60 seconds between each movement

Conditioning

30:00 – 35:00

Workout explanation and setup

35:00 – 55:00

“Uk’otoa”

4x (20 minutes)
40/20 interval

5 yd Lateral Shuffle
Single Kettlebell Dead Clean and Squat
Jump Rope (Double Unders if possible)
Burpees
Rest

Recovery

55:00 – 60:00

Stretch