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

“Whistleblower”

ALL LEVELS

Perform the movements in ladder fashion, increasing by one rep each round.
Levels 3/4: When you complete 5, start back over at 1.
Levels 1/2: When you complete 3, start back over at 1.

Single Kettlebell Clean and Push Press
Strict Chest to Bar Dead Hang Chin-up

Notes:
– Perform all the Clean and Press reps on one arm, then the other, then do the chin-ups
– The clean is a traditional swing-style clean, not a dead clean
– 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

L4 – 32/24
L3 – 28/22
L2 – 24/20, use a box if necessary to work the full range of motion on the chin-up, NO BANDS
L1 – no rx weight, use a box for ROM, NO BANDS