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

“Perjury Trap”

All Levels

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

100 Step-Ups
50 Toes to Bar
100 Single Arm Thrusters
50 Burpees
100 yd Farmer Carry

Step up box height:
Over 6′ = 24″
Over 5’7′ = 20″
Everyone else = 16″

L4 – 24/18
L3 – 20/14, knees to elbows ok
L2 – 16/12, knees to elbows/ball-up situps
L1 – no rx weight, any situp variation
L0 – per coach’s instruction

Non-members
Step-Ups
Ball Up Situps
Wall Balls
Squat Thrusts
Farmer Carry