Warmup
Speed Ladder
Hip Mobility
Downdog Push-ups

5x
1/1 Getup
Increase weight each set if possible.

Conditioning

“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 (300 Single Unders)
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.