Warmup

Jump Rope 3 Minutes
Hip Mobility Series
10 Downdog Push-ups

With a partner:

20 Medicine Ball Chest Pass

Lift

Levels 2-4
5 sets
5 Bench Press (80%)
8 Barbell Row

Levels 0/1
5 sets
5 Kettlebell Floor Press
5 Double Kettlebell Bent-over Row

Conditioning

Alternate with a partner:

A.
3 Rounds (12 Minutes)

Upper Body Complex:
30 sec each for max reps

Battling Ropes – alternating
Ring Rows
Battling Ropes – double
Push-ups

Level 0-2
Knee Push-ups are ok (only in this workout!)

B.
4 rounds (12 min limit)

Jump Rope
15 Medicine Ball Overhead Throws
60 sec Rest

L4 – 75 Double Unders
L3 – 35 Double Unders
L0-2 – 150 Single Unders