Warmup

0:00 – 15:00

5 minutes Instructor led jump rope
Mobility

Lift

15:00 – 40:00

2 x 5
Warmup sets

3x
10 Press – all 3 sets at the same weight
20 Alternating Dead Bugs – slow and controlled (should take 45-60 seconds for the set)

– Barbell – Strict Press
– Kettlebell – Double KB Press

1 x AMRAP
Presses – at approximately 20% of your 3 x 10

Conditioning

40:00 – 43:00

Workout explanation and Movement practice

43:00 – 55:00

“Crossbow Expert”

4 Rounds, each for max reps
2:00 work, 1:00 recovery

7 Push-ups
7 Box Jumps

Notes:
– Substitute Broad Jumps if necessary
– See if you can hit 5 rounds in 2 minutes; if you can, see if you can do it again every interval. 😉

Recovery

55:00 – 60:00

Stretch