Warmup

0:00 – 15:00

5 Minutes Jump Rope
Instructor Mobility

Lift

15:00 – 30:00

3 work sets
10 Back Squats (Or Double Kettlebell Front Squats)
5/5 Kettlebell Strict Press R/L
Rest 30-60 seconds between each movement

*Lower levels sub double KB front squats

Conditioning

30:00 – 35:00

Workout explanation and setup

35:00 – 55:00

“Prestidigitation”

4x 20 minutes)
40/20 interval

Wall Ball
Battle Ropes (Hold a low split stance, switch legs halfway)
Alternating Dead Clean and Push Press
Jump Rope
Rest

Recovery

55:00 – 60:00

Stretch