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

“Sanguine Innocentum”

4 Rounds
8 minutes per round–

at 0:00
Run 400 yd (you may not sub rowing or biking for this, either walk 200 yd or hold plank for 90 seconds)

at 2:00
5 minute circuit, 1 minute at each station:

Row/Bike for Calories
Tire Flip/Sandbag over the shoulder
Battle Ropes
Single Kettlebell Clean and Jerk (alternate sides as needed)
Burpee Toes to Bar

at 7:00
Rest 1 minute

Modify/scale movements as directed by your coach.