Warmup

0:00 – 15:00

Run to Sessions 2x
Instructor Mobility

Lift

15:00 – 30:00

3 work sets
8 Front Squats
8/8 Kettlebell Strict Press R/L
Rest 30-60 seconds between each movement

Conditioning

30:00 – 35:00
Workout explanation and setup

35:00 – 55:00

“Pumat Sol”

4x (20 minutes)

40/20 interval

Wall Balls
Battle Ropes (Hold a low squat stance)
Alternating Kettlebell Swings
Baby-Dragon (Reverse-Crunch to Shoulder Stand)
Rest

Recovery

55:00 – 60:00

Stretch