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: Lateral Box Step Overs (bodyweight or goblet–but make them slow and deliberate)

*If you can’t do 360s, substitute kettlebell Halos instead

55:00 – 60:00

Pec Stretch, Lat Stretch, Pigeon