Warmup
0:00 – 15:00
Super Dynamic Warmup
Instructor Mobility

Deadlift Prep:
Hip Activation Drills
Kettlebell Swings
Technique review

Strength

Levels 2-4

15:00 – 40:00

Deadlift
Spend 20-25 minutes working up to a TWO REP MAX.

Then, after about five minutes, perform one set of Deadlifts for MAX REPS at 70% of your top set. These are NOT touch-and-go reps; no bouncing–the bar should settle on the floor every rep.

Level 1

15:00 – 40:00

Double Kettlebell Deadlifts
Spend 20 minutes working up to a FIVE REP MAX

Rest and then perform one set of floor press for MAX REPS at 75% of your heaviest set.

Conditioning

45:00 – 57:00

12 minutes

40 seconds work/20 seconds rest

Minute one: Box Jumps
Minute two: Chin-ups

57:00 – 60:00
Pigeon stretch