Warmup
0:00 – 5:00
3 minutes Jump rope or Quick Feet/Jumping Jack Drills
PVC Drills

5:00 – 12:00
Instructor Mobility

12:00 – 22:00
Kettlebell Flow:
Single Arm Row
Single Arm Deadlift
Single Arm Dead Clean
Strict Press
Push Press
Split Jerk (opposite leg back, same side leg forward)
Overhead Reverse Lunge (step back with same side leg as kettlebell)

Strength
22:00 – 42:00

Levels 2-4
22:00 – 37:00 (15 minutes)
Bench Press
Work up to a heavy set of 2

Start at about 50% and work up as heavy as you can with absolutely perfect form within the time limit.

37:00 – 42:00
3x E2MOM
10 Bench Presses at 60% of your heavy set for the day

Levels 0/1
E4MOM (~5 sets but take your time!)
Do not rush the movements, focus on quality.

6/7/8/9/10 Floor Press (keep same weight for all sets)
10/10 Single Leg Hip Bridge (lower down slowly, but don’t come all the way to the floor)
10/10 Slow Eccentric Single Arm Rows (3 second negative)

Conditioning
42:00 – 50:00
Movement Practice and Workout Setup

50:00 – 60:00

“Copypasta”

10 minutes AMRAP

Levels 2-4

16 Alternating Staggered Stance Goblet Squats
8 T Push-ups

L3/4 – 24/18, Jumping Squats
L2 – no rx, not plyo
L0/1 – can do bodyweight if necessary