Warmup
0:00 – 10:00
Speed Ladder

10:00 – 20:00
Instructor Mobility

20:00 – 30:00
Workout Prep

Conditioning
30:00 – 55:00

“Tree of Life”

Class will be split into 2 teams. Start with one member from each team per station; rotate to the next exercise on the list every 60 seconds–you should work for roughly 45-50 seconds and transition to the next spot the last 10-15. The workout is over when one team reaches 555 total reps of BALL SLAMS. There are five stations minimum, but if there are more than 10 people in class we will add more exercises to the rotation. This is an exercise in pacing yourself for maximum reps each round. You should try to work continuously without resting, so don’t burn out on any one movement. That said, push the pace to the best of your ability–no sandbagging! ****the coach will deduct reps from your team if it looks like you’re slacking on any of the movements****

Stations:

5 yd lateral shuttle
Lateral Burpee Box Jump Over
Ball Slam
Battle Ropes
Reverse Overhead Wall Balls

———
IF MORE THAN 10 PEOPLE IN CLASS, ADD THE FOLLOWING EXERCISES FOR EVERY 2 PEOPLE:
Static Bearcrawl to Crab (Underswitch)
Half Speed Ladder – lateral 2-in/out
Divebomber/Downdog Push-ups
Swings

If you need a modification for any of the exercises, the coach will give you a comparable substitution.

55:00 – 60:00
Stretch