Warmup
0:00 – 12:00
Super Dynamic Warmup
Instructor Mobility

12:00 – 20:00
Squat Prep:
Hip Activation Drills
Technique review
Warmup sets

Strength

Levels 2-4

20:00 – 35:00

Back Squat
Spend 15 minutes working up to a heavy triple. This should take 4-5 sets.

35:00 – 40:00

Then, within five minutes, perform the following number of Back Squats at bodyweight (or 80% of your heavy triple–go with whichever is the lower weight) in AS FEW SETS AS POSSIBLE.

L4 – 20 reps
L3 – 10 reps
L2 – 10 reps

If you hit your reps in one unbroken set last week, then you should go 5-10# heavier this week (try to increase your heavy triple set as well).

Obviously the goal is to complete the reps in one set. But you should NOT fail any reps. If you can’t get them all unbroken, just rack the bar and do another set after resting a minute, until you’ve hit your required number. Use spotters. Ask your training partners to check your depth and keep you honest–we only count clearly below-parallel squats. If you aren’t getting depth, ask your coach how to address the issue: mobility work, squat technique practice, or just sucking it up. No participation trophies here, this is training for grownups: if you do the work, you get the credit; if you don’t, you know what you need to do. 

Level 1

20:00 – 35:00

5 sets
6 Double Kettlebell Front Squats (increase weight each set if possible)

35:00 – 40:00

2 sets
10 Goblet Squats (use half of your heaviest set)

Conditioning

35:00 – 45:00
Technique practice:
Mace Switch Lunges and Squats
Lateral Beast Kick Through

45:00 – 60:00

“Wa-Do-Dem”

5x E3MOM

All Levels

60 seconds:
Steel Mace “Switch March Flow” (switch curl between each rep)
Forward Lunge
Reverse Lunge
Squat
Repeat on other side

60 seconds:
Lateral Beast Kick Through

60 seconds:
Rest

All Levels – can alternate order to share maces (men should use 15#, women 10#)
L1 – can do bodyweight squats and seesaw lunges if necessary