Warmup
0:00 – 20:00
Speed Ladder

Instructor Mobility/Flow

20:00 – 30:00
Workout Prep
-practice the unfamiliar movements (especially landmine and sledgehammer)

Conditioning
30:00 – 60:00

“Neutrophil”

5 Rounds
Start at any station, work your way through all 5 movements.
45 seconds of max effort high quality work followed by 15 seconds of transition:

Toes to Bar
Landmine Rotational Snatch
Sled Push (cover as much distance as possible)
Medicine Ball Reverse Overhead Throw
Burpee Broad Jumps (cover as much distance as possible)
Rest (everyone rests during the same minute)