Warmup
Speed Ladder

3x
Single Kettlebell Warmup Flow
5 Goblet Squats
5 Two Hand Swings
10 Alternating Swings
5 Rack Lunges R/L
5 Push Presses R/L
1 Reverse Getup R/L

Conditioning
“Black Friday”

With a Partner, complete the following movements, in order. Only one person from each team can be working at a time.
200 Yard Bear Crawl
100 Wall Ball Shots
75 Hurdle Over-Unders
50 Medicine Ball Situps
40 Lateral Hop Burpees
30 Strict Pullups
20 Sandbag Getups
10 Toes to Bar
1 Minute Handstand
40 Minute time limit!