The Spotify Music Mix winner will be posted THIS Friday! Thanks to everyone who submitted a playlist; we loved listening to them all 🎧

If you need something to jam to, here ya go:

1. Mark A.
2. Livergood
3. Patrice
4. Clark
5. Niki
6. Frances
7. Annie
8. Tom
9. Ben 1 and Ben 2 and Ben 3 

Warmup
Jump Rope 3 minutes
Instructor Mobility

10 minutes
Single Arm Kettlebell Cross-body Cast Clean
Sets of 5/5

Strength
20 minutes

Levels 2-4

Back Squat
Work up to a heavy set of 3

You should do about 5-6 sets in that time period, starting at about 50% of your 1RM and working up. Your last set should be challenging but doable–you should have one rep in the tank.

Levels 0/1
E4MOM (~5 sets but take your time!)
Do not rush the movements, focus on quality. Start light and add weight on the squats. Break up the hang if you need to. Keep your shoulders packed and brace your core on the sit-through.

5 Double Kettlebell Squats
30 seconds Hollow Hang (add Scap Retractions if you can)
10-20 Alternating Sit-Through’s (FORM is PARAMOUNT – ONLY DO MORE IF YOUR SKILL IS PERFECT)
Rest

Conditioning

12 minute limit

Levels 2-4
5x AFAP
5 Single Arm Swings R
5 Single Arm Swings L
5 Snatches R
5 Snatches L
10 Burpees

L4 – 24/18
L3 – 22/16
L2 – 20/14 (but only if you have good snatches with that weight)

Level 0/1
If you have a good kettlebell snatch and can handle the burpees, do the workout above. Otherwise:

5x
5 Single Arm Swings R
5 Single Arm Swings L
10 Alternating Swings
5 Burpees