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 – 55:00

“Exogenous”

With a partner:
One person will run 400 yd while the other performs one of the following movements.

Clean and Jerk/Push Press
Burpee Box Jumps
Toes to Bar + Pull-up
Wall Balls

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 400 and hit every exercise in the circuit. Continue for as many rounds and reps as possible in the time cap.

L3/4 – 135/95
L2 – 95/65 or Double Kettlebells
L1 – Single Bell is ok if necessary
L0 – coach will give you options

Visitors

Box Squat Jumps
Down-ups
Wall Ball (chest pass if overhead not good)
10/10 Ring Rows/Sit-ups

Recovery
55:00 – 60:00
Stretch – hip flexors, quads, pecs