Warmup
0:00 – 8:00
Super Dynamic Warmup

8:00 – 20:00
Instructor Mobility/Animal Flow

20:00 – 30:00
Workout movement prep

Conditioning
30:00 – 55:00

“Deferment”

With a partner:
One person will run 400 yd while the other performs one of the following movements.

Thrusters
Burpees
Wall Balls
Box Jumps

When the running partner comes in, the other partner will head out to run. One round is complete when both teammates have run 4 x 400 and hit every exercise in the circuit. Continue for as many rounds and reps as possible in the time cap.

L3/4 – 95/65
L2 – 75/55 or Double Kettlebells
L1 – Single Bell is ok if necessary
L0 – coach will give you options

Visitors

Box Squats
Down-ups
Wall Ball (chest pass if overhead not good)
Broad Jumps

Recovery
55:00 – 60:00
Stretch – hip flexors, quads, pecs