Warmup
0:00 – 12:00
Animal Mobility (emphasis on lateral low-gait movements)

12:00 – 25:00
Sumo Deadlift prep:

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

L2-4 – step forward off a low box, and rebound up onto a taller box
L1 – (same as above OR) step forward off a 6″ box and rebound into a broad jump

Strength

Levels 2-4

25:00 – 45:00

Spend about 10 minutes on warmup sets, then in the next ten minutes:

3 supersets
5 Sumo Deadlift
5/5 Single Arm Kettlebell Staggered Stance Swing (hold the bell with the rear foot hand)

Notes:
– During your warmup sets, do NOT superset with swings, save that for the three work sets ONLY.
– The supersets should be done with the same weight for all three sets, do not increase/decrease the load.
– The kettlebell weight should be about 1/3 bodyweight

Level 1

25:00 – 45:00

5 sets (roughly E4MOM)
5 Double Kettlebell Sumo Deadlift (last three sets should be the same weight – heavy)
5/5 Single Kettlebell Swing (kettlebell weight should be about 1/3 bodyweight)

– Lower levels may try the staggered stance swing if using good form

Resilience

45:00 – 60:00

ALL LEVELS

3x Steel Mace Flow:
Lateral Lunge to Archer R/L
Crossback Lunge R/L
Then:
5 Strict Hanging Leg Raises
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
– Be mindful and methodical; make beautiful movement

L1 – you may sub “hanging knee tuck to leg extension”