Warmup
0:00 – 10:00
Animal Mobility

10:00 – 15:00
Sumo Deadlift prep:

3x
5/5 Single Arm Ring Rows
10 Swings
5 Broad Jumps (explosive hip extension prep)

Strength Block

15:00 – 20:00
Workout explanation and movement practice

20:00 – 35:00

15 Minutes
5 Sumo Deadlift (Double Kettlebell or Barbell)
5/5 Single Arm Swing
20 – 30 seconds Back Scale per leg (gymnastic scales demo)
Rest 60 seconds

Notes:
– Use the same weight for all sets, do not increase/decrease the load.
– The kettlebell weight should be about 1/3 bodyweight

Resilience

35:00 – 40:00
Workout explanation and movement prep

40:00 – 55:00

15 minutes (rest as needed, do not rush)

3x Kettlebell flow:
Kettlebell Halo to Goblet Lateral Lunge to Single Leg Balance R/L
Kettlebell Halo to Goblet Crossback Lunge R/L
Then:
5 Strict Hanging Leg Raises (OR 10 V-ups)
Repeat until time is up.

Notes:
– Try to bring toes to the bar with straight legs and without leaning back
– SLOW negatives: we want time under tension, focus on strong contraction in the deep core muscles
– You may sub “hanging knee tuck to leg extension”
– Be mindful and methodical; make beautiful movement

Recovery

55:00 – 60:00

Stretch