Warmup

0:00 – 25:00

5 Minutes Jump Rope
Instructor Mobility

Lift

15:00 – 30:00

3 work sets

10 Sumo Deadlifts
5/5 Kettlebell Seated Press R/L
Rest 30-60 seconds between each movement

*Double Kettlebell or Barbell depending on experience and ability

Conditioning

30:00 – 35:00

Workout explanation and Movement practice

35:00 – 55:00

“Sacred Flame”

4x EMOM (20 minutes)
40/20 interval

Kettlebell Tactical Reverse Lunge
Speed ladder Ali Shuffle to cut and run (use half of a ladder)
Toes to Bar
Rotational Medicine Ball Throw
Rest

Notes:
– KB Tactical Lunge: as you step back, pass the kb underneath your thigh from your inside hand to your outside hand, stand back up and repeat on the other side
– Speed ladder: distance from start of ladder to the cone is 5 yards total
– Toes to Bar: Sub Pause Hang Knee Tucks, V-ups, or Ball-up situps
– Rotational MB Throw: twist your hips and throw the ball at the wall, either scoop or overhand is ok

Recovery

55:00 – 60:00

Stretch