Warmup

0:00 – 20:00
Instructor Mobility
Animal Flow
Partner Drills

20:00 – 30:00
Workout movement prep

Conditioning
30:00 – 55:00

“Mister Wu”

All Levels

25 Minutes AMRAP
In teams of two, with only one person working at a time:

100 Double Unders (sub 100 Tuck Jumps)
50 Toes to Bar
100 Single Arm Kettlebell Dead Clean and Squat
50 Mountain Climber Push-ups (4 knees + 1 push-up = 1 rep)
100 yd Double Kettlebell Rack Walk (use the heaviest weight you can clean)

L4 – 24/18
L3 – 20/14
L2 – 16/12
L1 – no rx weight, hang knee tucks, 2 knees for mountain climbers
L0 – per coach’s instruction