Warmup

0:00 – 15:00
Super Dynamic Warmup
Instructor Mobility

EDT BLOCK ONE

15:00 – 20:00
Movement prep/warmup

20:00 – 35:00

Levels 3/4

15 Minutes

Reverse Grip Bench Press (supinated grip/palms up)
Walking Lunges (farmer carry or bodyweight)
Beast Underswitch to Crab Reach

L4 – 185/105
L3 – 135/85

Level 2

15 Minutes

5 Reverse Grip Bench Press (supinated grip/palms up)
20 Walking Lunges (farmer carry or bodyweight)
10 Beast Underswitch to Crab Reach

L2 – 115/65

Level 1

15 Minutes

5 Double Kettlebell Floor Press
20 Walking Lunges (farmer carry or bodyweight)
10 Beast Underswitch to Crab Reach

EDT BLOCK TWO

35:00 – 40:00
Movement prep/warmup

40:00 – 55:00

Levels 3/4

15 Minutes

Bent Over Row (aka Pendlay row – plates must touch the floor each rep)
Strict Hanging Leg Raise (use stall bars or pull-up rig)
Box Jump

L4 – 185/125
L3 – 155/105

Level 2

15 Minutes

5 Bent Over Rows (aka Pendlay row – plates must touch the floor each rep)
10 Strict Hanging Leg Raises (use stall bars or pull-up rig)
15 Box Jumps

L2 – 135/75

Level 1

15 Minutes

5 Double Kettlebell Bent Over Rows
10 Strict Hanging Leg Raises or Knee Tucks
15 Box Jumps

55:00 – 60:00
Figure Four, Prone Goal post scorpion, supine twist