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

Overhead Squat
Archer Push-up
Russian Twist

L4 – 155/145
L3 – 125/105

Level 2

15 Minutes

5 Overhead Squats
10 Archer Push-ups
20 Russian Twists

L2 – 95/85

Level 1

15 Minutes

5 Double Kettlebell Squats
10 Close Grip Push-ups
20 Russian Twists

EDT BLOCK TWO

35:00 – 40:00
Movement prep/warmup

40:00 – 55:00

Levels 3/4

15 Minutes

Romanian Deadlift
Chin-ups
20 yd Beast Crawl

L4 – 225/125
L3 – 185/105

Level 2

15 Minutes

5 Romanian Deadlift
10 Chin-ups
20 yd Beast Crawl

L2 – 155/75, no bands for chin-ups

Level 1

15 Minutes

5 Double Kettlebell Romanian Deadlift
15 Supinated Grip Ring Rows
20 yd Beast Crawl

L1 – can perform 10 Chin-ups if capable

55:00 – 60:00
hip flexor stretch, police search stretch