Warmup
Run to Sessions

3x
1/1 Getup
5 Downdog Push-ups
20 yd Kettlebell Bottom-up Walk R/L

Conditioning

“Sanguine Innocentum”

4 Rounds
8 minutes per round–

at 0:00
Run 400 yd (you may not sub rowing or biking for this, either walk 200 yd or hold plank for 90 seconds)

at 2:00
5 minute circuit, 1 minute at each station:

Row/Bike for Calories
Tire Flip/Sandbag over the shoulder
Battle Ropes
Single Kettlebell Clean and Jerk (alternate sides as needed)
Burpee Toes to Bar

at 7:00
Rest 1 minute

Modify/scale movements as directed by your coach.