Warmup
0:00 – 12:00
Super Dynamic Warmup
Instructor Mobility

12:00 – 25:00
Back 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 Depth Jumps (explosive hip extension prep)

L2-4 – step forward off a low box, and rebound up onto a taller box
L1 – (same as above OR) step forward off a 6″ box and rebound into a broad jump

Strength

Levels 2-4

25:00 – 45:00

Spend about 10 minutes on warmup sets, then in the next ten minutes:

3 supersets
5 Back Squat
10 Alternating Med Ball Rotational Jumping Lunges

Notes:
– During your warmup sets, do NOT superset with lunges, save that for the three work sets ONLY.
– The supersets should be done with the same weight for all three sets, do not increase/decrease the load.
– Crush the Med Ball between your hands as you jump and rotate

Level 1

25:00 – 45:00

5 sets (roughly E4MOM)
5 Double Kettlebell Squat (last three sets should be the same weight – heavy)
10 Alternating Med Ball Rotational Jumping Lunges

– Compress the Med ball between your hands as you jump and rotate

Resilience

45:00 – 60:00

“Escalation”

Levels 3/4

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 (overhand grip)
10 Swings

L3/4 – no floppy burpees or kipping allowed on this workout, take your time and make the reps crisp and clean (L4 – 32/24, L3 – 28/22)

Level 2

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 Dead Hang Pull-up
10 Swings

L2 – (24/20) no floppy burpees or kipping or bands or jumping pull-ups allowed on this workout, take your time and make the reps crisp and clean, use a box if necessary to work the full range of motion on the pull-up

Level 1

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

Strict Plank Burpee (no push-up required)
Strict Dead Hang Box Assisted Pull-up
10 Swings

L1 – if you are doing a full push-up burpee, the push-up needs to be solid, so use a box to elevate your hands if necessary, or just jump back to plank and then come back up