Immense and immeasurable things are waiting around the corner. Your big breakthrough in the gym (and in life) is when you start to take the work seriously. I think a big part of success starts with believing that you can actually achieve your goals. Do the small things well because larger things are waiting in the wings.

Warmup
Jump Rope 3 minutes
Instructor Mobility

10 minutes
Single Arm Kettlebell Clean Deadlift
Sets of 5/5
Go as heavy as possible while keeping the lats fully engaged and your arm plugged in the shoulder socket

Strength
20 minutes

Levels 2-4
Bench Press
Work up to a heavy set of 5

You should do about 5 sets in that time period, starting at about 50% of your 1RM and working up. Your last set should be challenging but doable–you should have one rep in the tank. If you are unable to complete a set of 5 or fail on any rep, you will not be allowed to lift with any weight on the bar next week. This is simply accountability. Don’t punch above your weight. Ideally your training partner should be letting you know if the bar doesn’t touch your shirt or if you don’t lock out your elbows but if not you can be sure that the coach will inform you.

Levels 0/1
E4MOM (~5 sets but take your time!)
Do not rush the movements, focus on quality. Start light and add weight on the floor presses.

5 Double Kettlebell Floor Press (more experienced add hip bridge hold)
15 ring rows (get horizontal!!!)
12/12 Side Plank Plate reach
Rest

Conditioning

Perform 5 sets of the following Double Kettlebell Complex Ladder:
Swing – Clean – High Pull
1/1/1, 2/2/2, 3/3/3, 4/4/4, 5/5/5
Park the bells and reset after the high pulls.

L0/1 – can do single bell (switch hands after high pulls, park the bell after both sides) and drop it to 3 or 4 rungs of the ladder instead of 5 if necessary