Life happens. After a long day of training and grinding it out at work, even our instructors sleep through their alarms (superheros have an off day every now and then). But with a sidekick like Cope and a car stereo blasting what was rumored to be Justin Timberlake, 6am warmed themselves up and were even planning their own parking lot workout. K-dice awoke from her slumber, brought them in for today’s conditioning and, of course, a selfie. Thanks for the understanding and loyalty 6am crew.

Be sure to sign up for level testing this weekend. Don’t let a little college football game interfere with your goals of ass kicking. Get it done!

Warmup
Jump Rope 3 Minutes

Skill
Break reps into manageable sets. Micro-sets of 2-3 reps with perfect technique are better than sets of 10 where the last several reps are forced and sloppy. The emphasis is on QUALITY, not speed.

Levels 3/4
5 x 3 Weighted Pull-ups
50 Ring Dips
50 Toes to Bar
100 Air Squats

Level 2
50 Ring Rows
50 Box Dips
50 Hanging Leg Lifts (lift to L position)
50 Air Squats

Levels 0/1
30 Ring Rows
30 Box Dips
50 Hanging Knee Tucks
50 Air Squats

Conditioning
10 Minute Limit
Levels 3/4
50-40-30-20-10 Double Unders
10 Push Press (level 4 – 115/75, level 3 – 2×20/14)

Levels 1/2
5 Rounds
100 Single Unders
10 Double Kettlebell Push Press (level 2 – 2×16/12)

Level 0
5 Rounds
100 Single Unders
5 Single Kettlebell Push Press R/L