Warmup
0:00 – 10:00
Speed Ladder

10:00 – 20:00
Instructor Mobility/Flow

20:00 – 30:00
Workout Prep

Conditioning
30:00 – 60:00

“Zombie Apocalypse”

The class will be split into 2 groups (based on ability): Humans and Zombies

Humans must complete the following:

50 Wall Balls
20 yd Sled Push
50 Toes to Bar
20 yd Sled Push
50 Box Jumps
20 yd Sled Push
50 Double Unders/16″ Hurdle Jumps
20 yd Sled Push

Zombies must complete the following:

40 Wall Balls
10 Kettlebell Swings
40 Hang Knee Tucks
40 Situps
10 Kettlebell Swings
40 Box Jumps
10 Kettlebell Swings
150 Single Unders
10 Kettlebell Swings

The Humans will have a 3 minute head start.
The goal for each Zombie is to overtake a Human.
The goal for each Human is to complete the workout without getting caught.
If a Zombie catches up to a Human, the Human has to do 30 burpees before finishing the workout.
If you are a Zombie and you don’t catch a Human before they are all finished, you have to do 30 burpees at the end of the workout.