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

“Pytheas”

All Levels

25 Minutes AMRAP
Alternate each exercise with your teammate

7 Burpee Pull-ups
14 Toes to Bar
7 Clean + Thrusters
14 Box Jumps
200 yd Run

L4 – 115/85
L3 – 95/65
L2 – jumping pull-up, 95/65 OR DKB, knees to elbows
L1 – burpees with no pull-up, hang knee tuck, DKB
L0 – per coach’s instruction

Non-members
10 Down-Ups
15 Ball Up Situps
10 Wall Balls
15 Hurdle Jumps
100 yd Run