Warmup
0:00 – 15:00
Animal Mobility (emphasis on lateral low-gait movements)

15:00 – 30:00
Overhead Pressing prep:
3 x 5
Plyo Push-ups (can be done on knees if necessary)
Ring Face-pulls

Alternate upper body drills with hip extension prep:
3 x 5
Depth Jumps
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

20:00 – 40:00

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

3 supersets
5 Strict Press
5/5 Single Arm Kettlebell Push-Press

Notes:
– During your warmup sets, do NOT superset with push press, 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.
– The kettlebell weight should be heavier than 50% of the weight on the bar, e.g. if you have 135# on the barbell, you should use the 32k/70# (or heavier) kettlebell for your push presses

Level 1

20:00 – 40:00

5 sets (roughly E4MOM)
5 Double Kettlebell Strict Press
5/5 Single Kettlebell Push Press (use the next heavier kettlebell weight)

Resilience

40:00 – 45:00
Movement review

45:00 – 60:00

Levels 2-4

Alternating Turkish Getup/Windmills (get up to standing, perform the windmill, then get back down and switch sides)
5 Strict Hanging Leg Raises

Notes:
– Try to bring toes to the bar with straight legs and without leaning back
– SLOW negatives: we want time under tension, focus on strong contraction in the deep core muscles
– Be mindful and methodical; make beautiful movement

Work up to the following weights (only if possible without any sloppiness):
L4 – 32/24, straight legs all the way to bar
L3 – 28/22, straight legs all the way to bar
L2 – 24/16, straight legs as high as possible

Level 1

Alternating Turkish Getups (no windmill unless you are already good with it)
5 Knee Tucks to Leg Extension

L1 – you may lower the legs down fully extended if you want to make it more challenging