Warmup
Run to Sessions St.

Hip Mobility Series
10 Downdog Push-ups

Conditioning

In teams of 3, one person per station, AMRAP 30 minutes:

1.
9 Thrusters
9 Pull-ups

L3/4 – 95/65
L2 – 75/55
L0/1 – kettlebells, ring rows

2.
Burpee Box Jump Overs (step ups NOT allowed)

L0/1 – burpee broad jumps

3.
200 yd Sandbag Carry

Switch stations when the SB Carry teammate returns.
Score total rounds/reps per station.

Core
Ab Complex