Warmup
Dynamic Athletic Movement
Hip Mobility

3x
1/1 Getup
10 Swings
30 Second Handstand

L0/1 – substitute Downdog hold with feet elevated on a box/stall bars

Strength

Levels 3/4
(21 Minutes total)

Take 15 minutes (including warmup sets) to work up to a heavy single Bench Press for the day, then:

6 minutes E2MOM (3 sets)
3 Bench Press at 85% of today’s heavy single

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Note the difference in the lifts for Level 2 and Levels 3/4. If you have not PASSED the Level 3 test, your workout is written BELOW.
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Level 2

Take 20 minutes (this includes warmup sets) and work up to your heaviest Bench Press triple.
Rest 2-3 minutes between sets.
If you hit your max early, you can do some lighter back-off sets for technique practice.

Levels 0/1

6-8 Sets

8 Double Kettlebell Floor Press
8 Box Dips
8 Hanging Knee Tucks
30/30 Side Plank
Rest 1 minute

Conditioning

“Mayimbe Acorazado”

3x AFAP (15 minute limit)
30 Wall Balls
20 Toes to Bar

L4 – at the top of EVERY MINUTE (including the start of the workout), perform 15 Double Unders
L3 – same as L4, but if you struggle with DUs just do 5 every minute
L2 – no jump rope, sub kipping knee raise or knees to elbow if necessary
L0/1 – no jump rope, sub bf situps if necessary