Warmup
0:00 – 15:00
Run to Sessions
Instructor Mobility

15:00 – 25:00
Steel Mace Warmup
Slow, controlled movement
Alternate with a Partner

2x through on each side, then switch with your partner
Ballistic Curl after each Step
Right leg Forward Lunge
Right leg Side Lunge
Right leg Crossback Lunge
Continue on Left leg

Conditioning

25:00 – 35:00
Review/Practice skills for today’s conditioning.

35:00 – 60:00

“Elmyr de Hory”

Levels 2-4

25 Minutes E5MOM (5 rounds)

10 Power Cleans
15 Box Jumps
10 Burpees
200 yd Run
Rest

L4 – 155/115
L3 – 135/95
L2 – 95/65

You have FIVE minutes to complete each round; your goal should be to have TWO minutes rest between rounds. If you are getting caught by the clock (if it takes you longer than 4 minutes), just do 5 Cleans instead of 10, but keep the other reps the same. Take your time to reset your back between reps on the Cleans. Try to make them look like athletic cleans, like you actually understand the movement. If you’re rushing to get through it you will look like a disaster. You make up your time on the other movements–you should try to get the burpees done in under 30 seconds every round, and keep the run under a minute.

Level 1

200 yd Run
10 Dead Cleans (single kettlebell, 2 hands)
15 Box Jumps (20 yd broad Jumps)
10 Burpees (or Plank Burpees)
Rest