Warmup
Speed Ladder
Hip Mobility
10 Downdog Push-ups

6 minutes:
5 Pull-ups
10 Push-ups
15 Air Squats

L4 – 6x
L3 – 5x
L2 – 4x
L0/1 – 3x, sub ring rows if necessary

Conditioning

“Slippery James”

30 Minutes AMRAP
Alternate exercises with a partner.

50 Air Squats
40 Kettlebell Swings
30 Push Presses
20 Burpees
10 Strict Pull-Ups

Partner A starts with 50 Air Squats, Partner B then performs 40 Kettlebell Swings, Partner A then performs 30 Push Presses, etc.

L4 – American Swings 32/24, Barbell Push Press 95/65, Strict Push-up Burpees, Strict C2B Pull-ups
L3 – Barbell Push Press 95/65, Strict Push-up Burpees
L2 – Barbell Push Press 85/55 or use KBs
L0/1 – KB Push Press (single or double), Squat thrust instead of burpee if necessary, Ring rows