Warmup Speed Ladder Partner Medicine Ball Drills Conditioning This workout will be on Marietta Square! 5 Rounds AFAP 10 Shuttle Runs 10yd 20 Pushups 30 Kettlebell Swings Benchmark "Diane" 21-15-9…

Warmup Run the long block 12 Minutes Hip Mobility Sequence 10 Downdog Pushups 5 Single-leg Deadlifts R/L Strength 3x3 Deadlift Conditioning AFAP Run 400 yards 20 Pullups 30 Wallball Shots…

Warmup Dynamic Athletic Movement 10 Minutes 5 Kettlebell Swings R/L 10 Barbell Overhead Squats 10 GHD Sit-ups 5 Pull-ups Strength 3x5 Olympic Back Squat 3x5 Press Conditioning 5 Minutes AMRAP…

Warmup Run the long block twice Skill 12 Minutes Muscleup Progression 12 Minutes Handstand Progression Conditioning 10 Minutes AMRAP Sandbag Getups

Warmup Speed Ladder 10 Minutes 10 Kettlebell Power Swings 10 Downdog Pushups Squat Mobility Sequence Power 5x2 Clean Conditioning 10 Minutes AMRAP Burpee Box Jumps Alternate with a partner (1…

Memorial Day Warmup Run the long block twice 3 Sets Hip Mobility Sequence 10 Downdog Pushups 5 Minutes Thruster Technique Review Conditioning Hero Workout "Coe" 10 rounds for time 10…

Warmup Run the long block 12 Minutes 1 Turkish Getup R/L 10 Hollow Rocks Skill 12 Minutes Muscleup Practice 12 Minutes Handstand Practice Conditioning 12 Minutes AMRAP 4 Sandbag Getups…

Warmup Speed Ladder 12 Minutes 10 Kettlebell Swings 30 second Handstand Strength 3x3 Deadlifts Conditioning 10 Minutes AMRAP Sandbag Clean and Shuttle Run Alternate with a partner

Warmup Dynamic Athletic Movement 3 Sets R/L Kettlebell Waiter Walks Goblet Squats Strength 3x5 Olympic Back Squat 3x5 Press Conditioning 5 Rounds 10 Wallball shots 10 Pullups

Warmup Run the Long Block 12 Minutes 3 Kettlebell Windmills R/L 10 GHD Situps 10 Down Dog Pushups 5 Kettlebell Lunges with Twist R/L Skill 12 Minutes Muscle Up Progressions…