Warmup
0:00 – 10:00
Speed Ladder

10:00 – 20:00
Instructor Mobility/Animal Flow

20:00 – 30:00
Workout movement prep

Conditioning
30:00 – 55:00

“Contrariety”

All Levels

25 Minutes AMRAP
In teams of two, with only one person working at a time:

400 yd Run
50 Chin-ups
100 Kettlebell Swing-Catch-Squat
50 Inchworm Push-ups
100 yd Double Kettlebell Rack Walk (use the heaviest weight you can clean)

L4 – 24/18
L3 – 20/14
L2 – 16/12
L1 – no rx weight
L0 – per coach’s instruction