Warmup
Speed ladder

3x
10 Goblet Squats
5 Down Dog Push-ups
10 Kettlebell Swings
5 Strict Pull-ups

Conditioning
All Levels
3 5-minute rounds, 1 minute at each station (FGB Style)
Jumping lunges
Ab wheel rollouts
Battling ropes
Ball slams
Row/Airdyne*
Rest 1 minute

*Each athlete must Airdyne at least one round