Warmup
0:00 – 15:00
Instructor Jump Rope 5 minutes
Instructor Mobility

Pressing Prep:
Medicine Ball chest pass
Technique review

Strength

Levels 2-4

15:00 – 40:00

Bench Press

Spend 20-25 minutes working up to a TWO REP MAX
(if you need more time to hit your limit that’s fine, you can take the entire class period if necessary)

Then, after about five minutes, perform one set of bench press for MAX REPS at 70% of your heaviest.

Level 1

15:00 – 40:00

Double Kettlebell Floor Press
Spend 20 minutes working up to a FIVE REP MAX

Rest and then perform one set of floor press for MAX REPS at 75% of your heaviest set.

Conditioning

40:00 – 50:00

10 Minutes

30 seconds max reps/30 seconds recovery
Strict Push-up Burpees

50:00 – 60:00
Coach’s choice recovery flow/stretch