Warmup

0:00 – 12:00
Super Dynamic Mobility

12:00 – 25:00
Pressing prep:

Partner Med Ball Chest Pass
Ring Face-pulls
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 – 60:00

“Lestat”

Levels 2-4

13! (13/13, 12/12, 11/11…1/1)
Burpees
Kettlebell Swings

Level 1

11!
Burpees
Kettlebell Swings

– Ok to substitute Plank Burpees if necessary