Warmup

0:00 – 20:00

Run to Sessions 2x
Instructor Mobility

Lift

15:00 – 30:00

3 work sets

10 Sumo Deadlifts
5/5 Kettlebell Seated Press R/L
Rest 30-60 seconds between each movement

*Double Kettlebell or Barbell depending on experience and ability

Conditioning

30:00 – 35:00

Workout explanation and Movement practice

35:00 – 55:00

“Shocking Grasp”

4x EMOM (20 minutes)
40/20 interval

Double Kettlebell Push Press
Speed ladder 2-in-2-out to sprint start (use half of a ladder)
Sandbag Over the Shoulder
Ab Wheel Rollouts
Rest

Notes:
– KB Push Press: do not set the bells down for the entire interval
– Speed ladder: distance from start of ladder to the cone is 5 yards total
– Sandbag: Clean it, flip it over your shoulder, turn and repeat (sub heavy med ball)
– Ab Wheel: must stay Hollow, keep hips extended, glutes tight (sub plank)

Recovery

55:00 – 60:00

Stretch