Warmup
Speed Ladder
Hip Mobility
Downdog Push-ups

3x
Kettlebell Complex
Right hand:
5 Swings
4 Clean and Push Press
3 Snatches
2 Windmills
1 Overhead Squat
Switch hands and go through the same sequence on Left.

Conditioning

“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)