Warmup
Run to Sessions 2x
Hip Mobility
10 Downdog Push-ups
20 Alternating Birddogs (hold each rep for one second)
10 Russian Babymakers
10 Hawaiian Squats per leg (hold on to the pull-up rig or a box if necessary for balance)

Kettlebell Warmup:
3x
5/5 Halos
40 Yd Waiter Walk R/L

Conditioning

“Pro Bono Publico”

Levels 2-4

21 Minutes E3MOM (7 rounds)

10 Burpees
15 Wall Balls
200 yd Run

Levels 0/1

21 Minutes AMRAP

200 yd Run
10 Burpees
15 Wall Balls
Rest 60 seconds