Warmup

0:00 – 20:00

Super Dynamic Warmup
Instructor Mobility

3x (increase weight each round if possible)
1/1 Getup
3/3 Clean and Press/Windmill
5/5 Halos each direction

Conditioning

20:00 – 30:00

Workout explanation and movement practice

30:00 – 55:00

25 Minutes E5MOM (5x)

“Control Flames”

Single Kettlebell Complex
30 seconds each exercise
Switch to the next exercise immediately
Rest 2:00 after each circuit

Single Leg Lateral Lunge Right Leg (hold kettlebell in left hand, hanging down on the inside of the right leg)
Power Swing/Clean/High-pull Left Arm (after HP reset the kb on the floor)
Single Leg Lateral Lunge Left Leg (hold kettlebell in right hand as above)
Power Swing/Clean/High Pull Right Arm
Divebomber Push-ups
Deadbugs
Rest 2:00

***You can substitute Hindu or Down-dog Push-ups if you don’t have the strength or control to do full Divebombers

Recovery

55:00 – 60:00

Stretch