Warmup
0:00 – 15:00
Super Dynamic Warmup
Instructor Mobility

Strength

15:00 – 55:00 (40 minutes)

Levels 2-4

(15:00 – 35:00) 20 Minutes

4x
6 Bench Press
30 second Wall Sit (may add weight–hold a plate on your lap–if you like)
All four work sets at the same weight.

***Please DO NOT use the white walls for the Wall Sits. You may sit up against the stall bars or use the wall ball wall***

(35:00 – 55:00) 20 Minutes

4x
4 Deadlifts (your choice, sumo or conventional–stick with the same version for the entire cycle)
16 T-Pushups
All four work sets at the same weight.

L2 – Can do fewer T-Push-ups if necessary

Level 1

(15:00 – 35:00) 20 Minutes

4x
7 Double Kettlebell Floor Press
30 second Wall Sit
All four work sets at the same weight.

(35:00 – 55:00) 20 Minutes

4x
7 Double Kettlebell Farmer Deadlifts
10 T-Push-ups
All four work sets at the same weight.

55:00 – 60:00
Goal Post Scorpion, Pigeon/Figure-4, Supine Twist