Warmup
Super Dynamic Warmup
Instructor Mobility

Review/Practice/Warmup today’s Lifts with your Coach

Lift

Note that the reps have increased since last week. You should use the same weight but still get all the reps.

12 minutes

Levels 2-4

3x
10 Barbell Front Squat
10/10 Kettlebell OR Dumbbell Strict Press R/L
Rest 30-60 seconds between each movement

Levels 0/1

3x
10 Double Kettlebell Front Squat
10/10 Kettlebell Strict Press R/L
Rest 30-60 seconds between each movement

Conditioning

4x (20 minutes)
40/20 interval
Underhand Medicine Ball Wall Throws (alternating)
Battle Ropes (squatting up and down as you move the ropes)
Alternating Swings
Burpees
Rest