Warmup
Speed Ladder
Hip Mobility
10 Downdog Push-ups
20 Alternating Birddogs (hold each rep for one second)
10 Russian Babymakers
10 Hawaiian Squats per leg (hold on to the pull-up rig or a box if necessary for balance)

Kettlebell Warmup:
3x
5/5 Halos
40 Yd Waiter Walk R/L

Conditioning

“Pythagorean Comma”

5 Rounds AFAP
Split up reps with Partner
20 Goblet Squats
20 Pull-ups
20 Box Jumps
20 Swings
200 yd Run (together)

L4 – 32/24, NO-BULLSHIT-LEGIT-CHEST-TOUCHES-THE-BAR-EVERY-REP-OR-IT-DOESN’T-COUNT PULL-UPS (I mean, have some self respect)
L3 – 28/22