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 – 60:00

“Parang”

With a partner,
100 rounds AFAP:
Barbell Complex

1 Romanian Deadlift
1 Hang Squat Clean
1 Thruster
1 Push Press/Jerk

The bar may not touch the floor after the first rep of the workout. You must pass the bar to your teammate hand-to-hand. When you hand-off the bar, immediately perform ten burpees and the required jump rope reps before you can take the bar back from your teammate.

L4 – 95/65, 10 burpees + 30 double unders
L3 – 95/65, 10 burpees + 15 double unders (75 single unders)
L2 – 75/55, 10 burpees + 75 single unders

Levels 0/1

With a partner,
100 rounds AFAP:
Kettlebell Complex

1 Swing
1 Clean
1 Squat
1 Push Press
Switch Hands and repeat (one round is BOTH sides)

Same rules as above.

L1 – single kettlebell, 10 burpees + 60 line hops
L0 – per coach’s instruction

Non-members
5 Med Ball Hip Hinges
5 Med Ball Squats
5 Push Wall Balls
5 Burpees
60 Line Hops