Warmup

Dynamic Athletic Movement
Hip Mobility Series
10 Downdog Push-ups

Alternate with a partner:

A.
3 sets
5 Box Jumps

L0/1 – sub broad jumps if necessary

B.
3 sets
5 Jump Squats

L3/4 – empty bar, add weight each set
L2 – kettlebell
L0/1 – unweighted

Strength
20 Minutes (total, including warmup sets)

Levels 2-4
5 x 5
Back Squat (80%)

Levels 0/1
5-6 sets
5 Double Kettlebell Squats
5 Push-ups
30/30 Side Plank
Rest

Conditioning

Alternate with a partner:

A. (10 Minutes)
4 Rounds (each 1:15/1:15)

8 Front Squats
45 sec max reps Box Jumps
Rest (1:15 seconds, during your partner’s turn)

It’s important to understand the timing on this or everyone will be lost. You have 30 seconds to complete 8 squats–if you finish early, you must rest until 30 seconds is up. Then you have 45 seconds to get as many box jumps as you can. It goes like this:
At the call of “3,2,1 go!” Partner A will begin 8 squats; once she is finished, she has to wait until the timer hits :30 at which point she will begin box jumps for 45 more seconds. At 1:15, the coach will call “switch!” and now Partner B starts his squats while Partner A rests. At 1:45 on the clock Partner B will begin his box jumps until 2:30, when the first round is over and now Partner A starts her second round of squats.

L4 – 115/85
L3 – 95/65
L0-2 – KB goblet squats

B. (6 Minutes)
3 Rounds

60 sec Farmer Walk
60 sec rest