Warmup
0:00 – 15:00
Super Dynamic Warmup
Instructor Mobility
Strength
15:00 – 45:00
Levels 2-4
5x
5 Strict Press
Increase weight each set if possible.
3x
8 Push Press
All three sets at the same weight. Should be at or heavier than your top Press weight.
3x
Alternating Turkish Getups
Increase weight each set.
Level 1
3x
Alternating Turkish Getups
20 Beast Shoulder Taps (slow)
Rest 1 minute
5x
5 Double Kettlebell Strict Press
Rest 2 minutes
3x
8/8 Single Kettlebell Push Press
Rest 2 minutes
Accessory
45:00 – 55:00
10 minutes
Minute one: Steel Mace 360’s
Minute two: Plyometric Step-Ups (blast up off the box, driving down through your toes and up with the opposite knee)
*If you can’t do 360s, substitute kettlebell Halos instead
55:00 – 60:00
Pec Stretch, Lat Stretch, Pigeon