Warmup
0:00 – 20:00
Super Dynamic Warmup
Instructor Mobility

3x
45 seconds Waiter Walk R/L
5/5 Halos each direction

Conditioning

20:00 – 30:00
Workout explanation and movement practice

30:00 – 55:00

25 Minutes E5MOM (5x)

“Widogast”

Single Kettlebell Complex
30 seconds each exercise
Switch to the next exercise immediately
Rest 2:00 after each circuit

Bulgarian Split Squat Right Leg (hold kettlebell in left hand, hanging down, NOT in the rack position)
Snatch Left Arm
Bulgarian Split Squat Left Leg (hold kettlebell in right hand as above)
Snatch Right Arm
Goblet Squat
Crossover Push-up
Rest 2:00

***You can substitute regular Split Squats, One arm Swings, or High Pulls as necessary

Recovery

55:00 – 60:00

Stretch