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

15:00 – 30:00

Handstand Progression

With a partner, only one person working at a time, the other will watch the clock for you.

A.
L4 – 2x 30 seconds face the wall handstand holds
L3 – same as L4 or 2x 30 seconds hold facing away from the wall
L2 – 5 minutes practice: kick up to the wall from down dog and hold for up to 30 seconds
L1 – 5 minutes practice: box assisted inverted pike holds

B.
L4 – 5x 12 face the wall handstand shoulder taps (6 taps per hand)
L3 – same as L4 if you can FTW OR 5x 10 handstand shoulder taps facing out
L2 – 5x 10 box assisted inverted pike shoulder taps
L1 – 5x 20 SLOW plank shoulder taps

C. (time permitting)
L3/4 – freestanding handstand practice on the turf (kick up and try to hold)
L1/2 – hollow body practice (hold for 15-20 seconds at a time)

Conditioning

30:00 – 40:00
Movement specific warmups
Kettlebell Snatch (dumbbells if necessary)
Rotational Snatch

40:00 – 60:00
5x E4MOM

“Dirty Bomb”

ALL LEVELS

2:00 quality reps:
Perform the following kettlebell exercises as a ladder, alternating arms after you finish the squats on the first side. If you get up to 5 reps on each side, start over at 1 rep (L1-should start over after 3 on each side)
-Rotational Snatches (pause for 2 seconds at the top)
-Single Arm Squats (just lower the weight to your shoulder after your snatches are over)
-Repeat on other Arm

1:00 max reps:
-Jump Rope

1:00 recovery:
-Rest, breathe, get your heart rate down

NOTES:
If your setup isn’t good, your back will suffer, so lower levels may substitute a dead hang snatch (below the knee, but not from the floor) in order to maintain a good neutral spine throughout the workout.
Try to keep track of your Double Unders every round. Your goal is 100 per round(500 total)!

L4 – 24/18, double unders
L3 – 22/16, double unders
L2 – 20/14, double under practice (can try penguin hops or tuck jump double unders)
L1 – can do regular/non-rotational and use dumbbells for snatches if necessary, no rx weight, single unders