Warmup

Dynamic Athletic Movement
Hip Mobility Series
10 Downdog Push-ups

Alternate with a partner:

A.
3 sets
5 Box Jumps
(Levels 0/1 can sub broad jumps if necessary)

B.
3 sets
5 Jump Squats
(L3/4 – empty bar, L2 – kettlebell, L0/1 – unweighted)

Lift

Levels 2-4
5 x 3
Back Squat (80% OR add 2-5%)

Levels 0/1
5 x 5
Kettlebell Squat

Conditioning

Alternate with a partner:

A.
4 Rounds

8 Front Squats
45 sec max reps Box Jumps
Rest ~60-70 sec rest

(L4 – 115/85, L3 – 95/65, L0-2 – KB goblet squats)

B.
3 Rounds

60 sec Farmer Walk
60 sec rest