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)

Conditioning

“Swallowing Fire”

Levels 2-4

20-15-10-5
50 Double Unders
Front Squats
Toes to Bar

L4 – 135/95
L3 – 115/85, 25 DUs if necessary
L2 – 95/65, 125 Single Unders, can sub Knees to Elbows

Levels 0/1

20-15-10-5
100 Single Unders
Goblet Squats
V-ups

Core
3x
40yd Suitcase Carry R/L