Warmup
0:00 – 12:00
Quick Feet/Jump Rope 3 minutes
Instructor Mobility

Skill
12:00 – 25:00
Kipping Pull-up Practice
Overhead Position Screen
Strict Pull-up Screen (must be able to do 3 reps strict to safely kip)
Controlled Swing on bar (hollow/arch)
Drive – load the hips as you come behind the bar
Kip up on floor
swing-drive-kip and pull chin over bar
Return phase (cycle to the next rep)

Strength
25:00 – 45:00

Levels 2-4

5 Sets (E4MOM)
5 Back Squat (same weight each set)
30 Crab Kicks

L3/4: 80%
L2: use the second heaviest set from last week OR just start conservative and add a little weight every set

Level 1
20 minutes

5 sets (E4MOM)
8 Double Kettlebell Squat
20 Crab Kicks
30 Second Downdog Hold
Rest

Conditioning
45:00 – 50:00
Workout Prep

50:00 – 60:00

10 minutes
60 seconds work/60 seconds rest

Levels 3/4
Burpee Pull-ups

L2 can do this if you’ve got unassisted pull-ups

Levels 1/2

Burpees

L2 – goal should be 15 or more reps per minute
L1 – goal should be 12 reps per minute, you can use a box if necessary or do Squat Thrusts (burpee with no elbow flexion/push-up component)