Warmup
0:00 – 10:00
Animal Mobility (emphasis on lateral low-gait movements)

10:00 – 15:00
Overhead Pressing prep:
3 x 5
Plyo Push-ups (can be done on knees if necessary)
Ring/Band Face-pulls
Broad Jumps

Strength Block

15:00 – 20:00
Movement preparation and warmup sets

20:00 – 35:00

15 Minutes
5-8 Strict Press
5-10 Single Arm Kettlebell Push-Press
30 second Reverse Table hold
Rest 60 seconds

Notes:
– Stick with the same weight for each movement for all the sets
– Higher levels may use a barbell for the strict press, but it is not necessary
– The kettlebell weight should be heavier than 50% of the weight on the bar, e.g. if you have 135# on the barbell, you should use the 32k/70# (or heavier) kettlebell for your push presses

Resilience

35:00 – 40:00
Movement review

40:00 – 55:00

15 Minutes
Alternating Turkish Getup/Windmills (get up to standing, perform the windmill, then get back down and switch sides)
5 Chest to Bar Pull-ups (super slow negatives)

-Lower levels can skip the windmill if it is too difficult, and sub 10 ring rows

Recovery

55:00 – 60:00

Stretch