Warmup
0:00 – 15:00
Instructor led Jump Rope (5 min)
Animal Mobility

15:00 – 30:00

Overhead position (with kettlebell):
– Standing
– Half-kneeling
– Half kneeling to Windmill (and back to half kneeling)

Windmill (standing)
– hinge
– hinge and rotate
– hinge and rotate with one leg locked out
– set foot position, rotate into hinge with one leg locked out (ie, windmill)
– weight in bottom hand
– weight in top hand (mobility/stability permitting)

Conditioning

30:00 – 40:00
Movement specific warmups

40:00 – 60:00

“A Lie Agreed Upon”

5x E4MOM

Levels 2-4

Jump Rope
10 Goblet Squats
5 Lateral Hop Burpees (jump over the kettlebell)
Run 200 yd

L4 – 20 Double Unders, 48/32k
L3 – 20 DUs or 10 if you’re learning, 40/28k
L2 – 50 Single Unders, no prescribed weight – make it uncomfortable

*YOU MUST COMPLETE THE INTERVAL IN UNDER 3:00*

Level 1

200 yd Run
5 Burpees
10 Goblet Squats
50 Single Unders