Warmup
0:00 – 15:00
Jump Rope 5 Minutes
Instructor Mobility

15:00 – 30:00
Workout Specific Practice
-review points of performance
-practice progressions and regressions to find the appropriate degree of difficulty for yourself
-correct dangerous flaws

15:00 – 20:00
Toes to bar technique:
Hollow body
Scap retraction
Hang Knee Tuck
Lay Back
Swing
Knees to Elbows
Toes to Bar

20:00 – 25:00
Handstand Push-up/Box assisted/regular push-up technique

25:00 – 30:00
Thruster warmup
Push Press
Front Squat

Conditioning

30:00 – 55:00 (25 minute limit)

“It is what it is.”

Levels 3/4

3 Rounds

20 Toes to Bar
15 Handstand Push-ups
10 Thrusters

L4 – 135/95, goal is to finish under 12 minutes
L3 – HSPU to abmat, 115/75, goal is to finish under 18 minutes

Levels 1/2

5 Rounds

9 Push-ups (inverted/pike with feet on box if possible)
6 Double Kettlebell Thrusters
6 Sit-ups (V-ups preferred)
6 Hang Knee Tucks (pause two seconds in the tuck position)

Recovery

55:00 – 60:00

Stretch