Warmup
0:00 – 10:00
Super Dynamic Warmup
Instructor Mobility

Skill
12:00 – 30:00

18 Minutes E2MOM (3 Rounds)

The following exercises will each be performed for one minute followed by a minute of rest before moving to the next exercise,
so one complete round is 6 minutes total. For best results alternate with a partner so you have someone to watch the clock for you.

Handstand
Pistol/Russian Step Ups
Straddle Stretch

L4 – 60 second lateral balance Handstand wall walk (just a few yards), Alternating Pistols
L3 – 45-60 second Handstand (shoulder taps if possible), Box pistols/negatives
L2 – 30-45 second Handstand, Box assisted pistols/negatives
L0/1 – 30-60 second Downdog Hold and practice Kicking up–either on the wall or in open space, High box Step up (single leg balance)

Conditioning
30:00 – 35:00
Workout Prep

35:00 – 60:00

“Cypress”

5 Rounds for QUALITY
7x UNBROKEN through this single kettlebell complex, then switch sides (you can put the bell down between sides if necessary)
Clean
Thruster
Reverse Lunge

X Ball Slams between each round – ball slams should be as hard and as fast as possible

Rest as needed between rounds (if you finish this in under 15 minutes, you either went too light or too sloppy)

L4 – 24/18, OVERHEAD reverse lunge, 30 ball slams
L3 – 22/16, OVERHEAD reverse lunge, 30 ball slams
L2 – 20/14, rack reverse lunge, 25 ball slams
L1 – no rx, rack reverse lunge, 20 ball slams