Warmup

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

12:00 – 25:00
Pressing prep:

Partner Med Ball Chest Pass
Kettlebell Single Arm Row
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

25:00 – 45:00

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

3 supersets
5 Bench Press
5/5 Med Ball Rotational Throw (punching throw, not a rugby style toss)

Notes:
– During your warmup sets, do NOT superset with Med Ball Throws, 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 Med Ball weight should be in the 8-14# range, not heavier

Level 1

25:00 – 45:00

5 sets (roughly E4MOM)

5 Double Kettlebell Floor Press
10 Med Ball Horizontal Throw (at the wall)

Conditioning

45:00 – 50:00
Workout prep

50:00 – 60:00

“Good Fellows”

10 minutes AMRAP

Levels 2-4

10 Alternating Single Arm Swings
5/5 Single Arm Squats
10 Crossover Push-ups

L4 – 24/18
L3 – 22/16
L2 – no Rx weight

Level 1

10 Swings
10 Goblet Squats
10 Push-ups