Warmup
0:00 – 10:00
Speed Ladder

10:00 – 20:00
Instructor Mobility

20:00 – 30:00
Movement specific warmup

Conditioning
30:00 – 60:00

“Alpha Lyrae”

With a partner, one person working at a time (except the run):
800 yd Run (together)
Then
10 Rounds AFAP (partners must evenly split the reps of each exercise):
16 Wall Balls
12 Pull-ups
8 Burpee Box Jumps
Then
800 yd Run (together)