Elijah Royce Brumfield 6lbs 9oz, 20-1/4″. Born at 11:41 am, Saturday, May 7th.

Warmup
Jump Rope 3 Minutes
Hip Mobility
10 Downdog Pushups

Happy Birthday Kiki!
Yay!!! 36 Burpees!!!

Lift
25 Minutes (maximum)

Levels 2-4

5x
3 Squats
Ascending sets (work up to a heavy set of THREE quality reps)
Rest 3 minutes between sets.

Levels 0/1

5-6x
8 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

“Keeks”

15 Minute Limit for all levels.

Level 4

3x AFAP
15 Deadlifts
20 Wall Balls
25 Toes to Bar
75 Double Unders

L4 – 225/155, if you don’t complete the workout in under 15 min, the penalty is one burpee per unfinished rep – post time on whiteboard (or DNF and penalty)

Level 3

4x AFAP
5 Deadlifts
10 Toes to Bar
15 Wall Balls
20 Double Unders

L3 – 185/125 (no scaling down); 20 actual successfully completed DUs, not just a couple of attempts and then moving on because you don’t want to struggle (just follow the L2 workout if you have trouble with DUs and aren’t going to try during the workout)

Remember deadlifts are a very demanding exercise and you must be mindful of maintaining a good neutral lumbar position throughout the lift or you risk serious injury to your lower back.

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Level 2

4x AFAP
125 Single Unders
15 Box Jumps
15 Wall Balls
15 Knees to Elbows

Levels 0/1

15 Minutes AMRAP
100 Single Unders
10 Box Jumps
10 Hang Knee Tucks
10 Wall Balls