Warmup
0:00 – 15:00
5 minutes Jump Rope Drills
Instructor Mobility

15:00 – 25:00
10 minutes
Review/Practice skills for today’s conditioning.

Conditioning
25:00 – 55:00

“Circular Pie”

25 minute limit

Please note that for all levels, this workout includes an EMOM component. At the top of every minute, you must stop whatever movement you’re doing and perform the required number of double unders or jumping jacks before you continue with the workout. If you don’t complete them in a minute, start over the next minute. Please note, there is NO SINGLE UNDER substitute: If you suck at double unders, just do jumping jacks so you can get through the workout.

Levels 2-4

24-16-8
Cleans
Toes to Bar
EMOM 20 Double Unders

L4 – 155/125
L3 -135/95, 10 DUs (ONLY if you can’t string them together)
L2 – 115/75 (hang cleans if necessary), hang knee tucks, 20 Jumping jacks

Levels 0/1

20 minutes AMRAP
12 Kettlebell Swings (or Cleans)
12 Hang Knee Tucks (Ball Up Situps if necessary)
EMOM 20 Jumping jacks

Recovery

55:00 – 60:00

Hold each stretch for 60 seconds per side
Pigeon
Hip Flexor/Couch Stretch