Warmup

0:00 – 15:00
Run to Sessions 2x
Instructor Mobility

15:00 – 25:00
Review/Practice skills for today’s conditioning.

Conditioning

“Transmutation”

25:00 – 50:00
(25 Minute limit)

Levels 3/4

5 Rounds AFAP

12 Pull-ups
24 Swings
400 yd Run

L4 – 32/24
L3 – 28/22

Level 2

4 Rounds AFAP

12 Pull-ups
24 Swings
400 yd Run

L2 – 20/16 or heavier, NO BANDS OR BOXES for pull-ups–if you can’t get them strict, kipping, or jumping from the floor, then you’ll have to do 10 ring rows instead.

Level 1

3 Rounds AFAP

400 yd Run
20 Ring Rows
24 Swings

50:00 – 60:00
Coach’s choice stretches