Tip of the hat goes to Mark Adams for running a 5k Saturday morning, taking 2nd place in his age group, and then coming straight to the gym afterwards to knock out 17.2. We should all have that kind of commitment!!

Warmup
Dynamic Athletic Movement
Hip Mobility

3x
10 Overhead Squats
5 Downdog Push-ups

L2-4 – barbell
L0/1 – PVC pipe Face the Wall OHS

Strength

Levels 3/4
(21 Minutes total)

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

6 minutes E2MOM (3 sets)
3 Back Squats 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 Back Squat triple.
Rest 2-3 minutes between sets.
Stop when your form breaks down–make sure your chest stays up, hips go below parallel, knees track the toes, heels stay rooted.
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 Squats
4/4 Plyo Step-ups
8 Ball Up Sit-ups
30 second Reverse Tabletop
Rest 1 minute

Conditioning

“Jumpman”

10 Minutes AMRAP

Levels 2-4

5 Pull-ups
10 Box Jumps
15 Wall Balls

L4 – C2B pullups

Levels 0/1

10 Wall Balls
20 yd Broad Jumps (once down the turf)
10 Ring Rows