Warmup
Dynamic Athletic Movement
Hip Mobility
10 Downdog Push-ups

3x
10 Overhead Squats
10 Box Jumps

Start with empty bar and add weight each set.
L0/1 – Use PVC pipe, load it with 5# plate or two if you can (the plate should be positioned in the center of the bar as you squat)

Strength

Levels 2-4

20 Minutes E4MOM (5 sets)
1. 10 Front Squats
2. Rest
3. 10 Strict Hanging Leg Raise
4. Rest

Front Squat weight should be about 75% of 1RM
Strict HLR means no kip, legs completely straight, lifted above parallel as high up as possible (touch bar if you can)

L2 – can sub Hanging Knee Tuck if necessary

Levels 0/1

20 Minutes E4MOM (5 sets)
1. 10 Double Kettlebell Squats
2. Rest
3. 10 V-ups
4. Rest

Conditioning

Levels 3/4

5x AFAP
50 Double Unders
20 Burpees

DUs if you can’t string them together

Level 2

5x AFAP
150 Single Unders
15 Burpees

L2 – sub 25 DUs if you want.

Level 0/1

10 Minutes
100 Single Unders
10 Burpees