Warmup
0:00 – 15:00
Instructor led Jump Rope (5 min)
Animal Mobility

15:00 – 30:00

Windmill (quick review – 5 reps each)
– set foot position, rotate into hinge with one leg locked out (ie, windmill)
– weight in bottom hand (
– weight in top hand (mobility/stability permitting)*

Half Kneeling Windmill Press (quick review)
– 5 reps on each side, focus on powerful LAT CONTRACTION

Side Press (quick review)
– from standing with one bell in rack position, rotate into Windmill stance
– brace opposite arm on bent leg thigh
– press kettlebell out of your lat up toward ceiling
– lower bell and repeat

Bent Press*
– setup as for Side Press
– contract lat hard, and push your body down away from the kettlebell
– once you can’t hinge any deeper, begin to squat until arm is fully extended
– your arm doesn’t press the bell out, your arm holds the bell in place while your body lowers
– stand up with weight locked out overhead

*if you cannot safely perform a windmill with weight overhead, then keep working with no weight or with a kettlebell in your bottom hand, DO NOT attempt the Side Press or Bent Press

Conditioning

30:00 – 40:00
Movement specific warmups

40:00 – 60:00

“A Lie Agreed Upon”

5x E4MOM

Levels 2-4

Jump Rope
10 Goblet Squats
5 Lateral Hop Burpees (jump over the kettlebell)
Run 200 yd

L4 – 20 Double Unders, 48/32k
L3 – 20 DUs or 10 if you’re learning, 40/28k
L2 – 50 Single Unders, no prescribed weight – make it uncomfortable

*YOU MUST COMPLETE THE INTERVAL IN UNDER 3:00*

Level 1

200 yd Run
5 Burpees
10 Goblet Squats
50 Single Unders