Warmup
Jump Rope 3 minutes
Hip Mobility
10 Downdog Push-ups
20 Alternating Birddogs (hold each rep for one second)
10 Russian Babymakers
10 Hawaiian Squats per leg (hold on to the pull-up rig or a box if necessary for balance)

Kettlebell Warmup:
3x
5/5 Halos
40 Yd Waiter Walk R/L

Conditioning
(40 minute limit)

This is a compound workout: three benchmark “Girls” workouts back to back, with five minutes rest between them. There is a 10 minute cap on each of the three workouts, but if you finish earlier, start the next workout exactly five minutes after your own finish time. I don’t want anyone who hasn’t passed the Level 3 test using a barbell for Isabel or Diane. Level 0 and 1 members may opt to do only two of the three workouts.

“Fran”

Levels 3/4
21-15-9
Thrusters
Pull-ups

L3/4 – 95/65

Levels 0-2
9 rounds
5 Thrusters
5 Pull-ups

L2 – 75/55 OR kettlebells
L0/1 – Kettlebell thrusters, ring rows

Rest exactly 5 minutes, then:

“Isabel”

Levels 3/4
30 Snatches

L4 – 135/95
L3 – 115/75

Levels 0-2
7 minutes AMRAP burpees

Rest exactly 5 minutes, then:

“Diane”

Levels 3/4
21-15-9
Deadlifts
Handstand Push-ups

L4 – 225/155
L3 – 185/115, one abmat

Levels 0-2
9 rounds
5 Double Kettlebell Sumo Deadlifts
5 Double Kettlebell Push Press