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

EDT BLOCK ONE

15:00 – 20:00
Movement prep/warmup

20:00 – 35:00

Levels 3/4

15 Minutes

Zercher Squats*
Divebomber Push-ups
V-ups

*hold the barbell in the crook of your elbows, brace your core like crazy and keep your hands up as you squat

L4 – 185/115
L3 – 135/85

Level 2

15 Minutes

5 Zercher Squats
10 Divebomber or Hindu Push-ups
15 V-ups

L2 – 115/65

Level 1

15 Minutes

5 Kettlebell Bottoms Up Squats
10 Hindu or Downdog Push-ups
15 V-ups or Ball Up Sit-ups

L1 – single or double kettlebell is ok–if doing single, then do 5 reps on each side

EDT BLOCK TWO

35:00 – 40:00
Movement prep/warmup

40:00 – 55:00

Levels 3/4

15 Minutes

Good Mornings
Single Arm Rows
Box Jumps

L4 – 185/115
L3 – 135/85

Level 2

15 Minutes

5 Good Mornings
8/8 Single Arm Rows
15 Box Jumps

L2 – 115/65

Level 1

15 Minutes

5 Kettlebell Good Mornings
5/5 Kettlebell Single Arm Rows
15 Box Jumps

L1 – for the good morning, hold one kettlebell behind your neck, with your elbows pointed high and the weight sitting between your shoulder blades

55:00 – 60:00
Quad Stretch, Hip Flexor Stretch, Couch Stretch