Warmup
Dynamic Athletic Movement
Hip Mobility
10 Downdog Pushups

Lift
25 Minutes (maximum)

Levels 2-4

5x
5 Squats
Sets across: all work sets at the same weight – 85% of your top set from last Monday
Rest 3 minutes between sets.

Levels 0/1

5-6x
5 Double Kettlebell Squats
5 Push-up Plus (focus on scapular retraction as you begin the movement and protraction when press back up)
10 yard Broad Jumps (half the distance of the turf)
30 seconds Reverse Table
60 seconds Rest

Conditioning

“The Fateful Step”

4 Rounds AFAP (12 minute limit)
8 Front Squats
16 Push-ups
48 Double Unders

L4 – 155/115
L3 – 135/95, 24 DUs
L2 – 115/75 (OR 2KBs 2×20/14), 16 mixed DUs (OR 120 Singles)
L0/1 – Goblet Squats, box push-ups, 100 Singles

Core

3x
50 Toe Touches
50 Mountain Climbers (From pushup position bring right knee between your elbows without touching your foot to the ground, then switch legs. 1 rep = left and right knee)