Estimated Total Session Time:
1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**
Hinshaw Warm up

– 10-12 mins of the warm-up and then prepare for the workout –

**2. Workout Prep**
100m Run together (workout pace)
5 Kettlebell Swings (each)

Workout:  The Joker

* Target time: 15-17 minutes
* Time cap: 20 minutes

Partner
800m Run (Together)
100 Kettlebell Swings (70/53) (split as needed)
600m Run (together)
75 Kettlebell Swings (70/53) (split as needed)
400m Run (together)
50 Kettlebell Swings (70/53) (split as needed)
800m Run (together)

18:00 min Time Cap

* Scaling option 1 (Masters 45+)
Partner
800m Run (Together)
100 Kettlebell Swings (53/35)
600m Run (together)
75 Kettlebell Swings (53/35)
400m Run (together)
50 Kettlebell Swings (53/35)
800m Run (together)

* Individual Option
800m Run
40 Kettlebell Swings (70/53)
600m Run
30 Kettlebell Swings (70/53)
400m Run
20 Kettlebell Swings (70/53)
800m Run

* Limited Equipment Option
Partner
800m Run (Together)
30 Synchro Burpees
600m Run (together)
20 Synchro Burpees
400m Run (together)
10 Synchro Burpees
800m Run (together)

* Large Class Option
– No change to workout! sub Hang Dumbbell Snatch in place of kettlebell swing if limited amount of kettlebells. –

**3. Strength Prep**
-We are completing strength after the workout today. If you are not comfortable with this then feel free to switch back to normal.

Athletes will be warm after the workout so have them partner up or group up and chip away at the strength with the remaining time. Have athletes partner up to assist with spotting on Bench and remember they complete 5 Bench Press then, 5 deadlifts in the 2 minutes (1 set), and continue the pattern every 2 minutes for 5 sets total (10 minutes).

– Athletes should look to take 30-40secs of transition from bench to deadlift. Don’t race off the bench and rush right into the deadlift.

Strength:  Super Set

Bench Press 5×5

– 5 sets x 5 reps @ 77.5% 1RM Bench Press
* Complete a set every 2 minute, on the minute for 10 minutes *

Deadlift
– 5 sets x 5 reps @ 77.5% 1RM Back Squat
* Complete a set every 2 minutes, on the minute for 10 minutes *
* Complete with Bench press in the same 2 minute time frame *

Accessory:

1 min wide leg forward fold
1 min couch stretch (each side)
1 min foam roll upper back