Warmup

Jump Rope 3 Minutes
Hip Mobility Series
10 Downdog Push-ups

Alternate with a partner:

A.
3 sets
5 Medicine Ball Backward Overhead Throws

B.
3 sets
5 Medicine Ball Push Press

Lift

Levels 2-4
5 sets
5 Push Press (70%)
30 seconds max reps Pull-ups (strict/band assist – no kipping)

Levels 0/1
5 sets
5 Kettlebell Push Press (single or double)
30 seconds max reps Ring Rows

Conditioning

These 3 can be done in any order. The instructor will let you know where to start.

Alternate with a partner:

A.
3 Rounds

Medicine Ball Complex:
30 sec each for max reps
Backward Overhead Throw
Chest Pass
Push Press
Ball Slam (use rubber medballs for this exercise)

B.
3 Rounds

60 sec Overhead Plate Walk
60 sec rest

(L3/4 – 45/35, L2 – 35/25, L0-1 – 25/15)

C.
3 Rounds

Levels 3/4
60 sec Double Unders
60 sec rest

Levels 0-2
60 sec Single Unders
60 sec rest