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

“Mimetic”

All Levels

Partner workout
AFAP
Break up reps however you want; split between partners does not have to be even

200 Wall Balls
200 Box Jumps
200 Push Presses
200 Single Kettlebell 2 Hand Dead Cleans
1600 yd Run (both teammates have to run at the same time)

L3/4 – 95/65, 32/24
L2 – 95/65 OR DKB PP
L1 – single KB PP (split reps between R/L side)
L0 – per coach’s instruction

Non-members
Wall Balls
Hurdle Jumps
Push-ups
Step-ups
1/2 Distance Run