Warmup

0:00 – 15:00
Run to Sessions
Instructor Mobility

15:00 – 30:00
Technique practice:
Medicine Ball
Steel Mace
Landmine

Conditioning
30:00 – 55:00

“Volta”

With a partner:
One person will run 200 yd while the other performs one of the following movements.

Medicine Ball Single Leg Overhead Throw
Steel Mace Lateral Lunge Flow
Landmine Rotational Clean and Split Jerk
Lateral Beast Kick Through

When the running partner comes in, the other partner will head out to run. One round is complete when both teammates have run 4 x 200 and hit every exercise in the circuit. Continue for as many rounds and reps as possible in the time cap.