Warmup
Speed Ladder
Hip Mobility
10 Downdog Push-ups

6 minutes:
5 Pull-ups
10 Push-ups
15 Air Squats

L4 – 6x
L3 – 5x
L2 – 4x
L0/1 – 3x, sub ring rows if necessary

Conditioning

In teams of two:
5x AFAP
400 yd Run (partners must stay together)
50 Kettlebell Swings (25 each)
20 Pull-Ups (10 each)

Partners must run together, and may only start kettlebell swings once both members are back at their station.