There was your first workout. It was brilliant. The universe unfolded and blinded you with beautiful light. Then you got tired. Then it got real. You started gasping for breath – an awful, desperate struggle for air – but you kept going. And your body became a stranger. You thought you knew every kind of hurt, but this was different. Your legs turned to jelly and you thought, “What on earth is going on … ” Before that moment, you didn’t know your legs could feel that way.

Then you’ll get other workouts. That freezing cold workout, that workout you did when you were really angry, that one when you wore some silly costume or jorts, or that one in the brand new outfit, the hungover workout, the workout you did even though you had screaming kids at home or left work priorities dangling, the I need to go to the bathroom workout, the undeserved easy 45 minute chipper, the run in the rain, the Slogger that was not pretty not fun and a metaphor for everything in life that’s not fair …

That first “real” workout is the only one you never get to fully experience again. That was your alpha workout. However it went down, it’s history now. You get no second shot at it. What you do get is a 2nd workout, a one month workout, an anniversary workout, and all the other workouts that led you to the workout you’re doing today.

Cherish that first workout, that one that led you here. And know that plenty more are coming your way.

Warmup
0:00 – 10:00
Super Dynamic Warmup
Instructor Mobility

Skill
12:00 – 30:00

18 Minutes E2MOM (3 Rounds)

The following exercises will each be performed for one minute followed by a minute of rest before moving to the next exercise,
so one complete round is 6 minutes total. For best results alternate with a partner so you have someone to watch the clock for you.

Handstand
Pistol/Deck Squat
Pike Stretch

L4 – 60 second Handstand Shoulder taps, Alternating Pistols
L3 – 45-60 second Handstand (shoulder taps if possible), Box pistols/negatives
L2 – 30-45 second Handstand, Box assisted pistols/negatives
L0/1 – 30-60 second Downdog Hold and practice Kicking up–either on the wall or in open space, High box Step up (single leg balance)

Conditioning
30:00 – 35:00
Workout Prep

35:00 – 60:00

“Shakedown”

Levels 3/4
25 Minutes E5MOM (5 rounds)
10 Barbell Snatches (OR 10/10 Kettlebell Dead Snatches)
10 Overhead Squats (OR 5/5 Kettlebell OHS)
200 Yd Run

L4 – 115/95 (24/18)
L3 – 95/65 (22/16)

Levels 2
25 Minutes E5MOM (5 rounds)
10 Double Kettlebell Clean + Press
5/5 Overhead Squats (OR 10 DKB Squats–depending on your ability to get the full ROM)
200 Yd Run

Levels 0/1
25 minutes E5MOM (5 rounds)
200 yd Run
8/8 Kettlebell Clean + Press
10 Goblet Squats