Warmup

0:00 – 10:00
Speed Ladder

10:00 – 20:00
Instructor Mobility/Flow

20:00 – 30:00
Workout movement prep

Conditioning

30:00 – 55:00

“Sovereign”

With a partner:
One person will run 200 yd while the other performs one of the following movements.

Clean Thrusters
Burpees
Ball Slams
Toes to Bar/Pull-ups

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

L3/4 – 95/65
L2 – 75/55 or Double Kettlebells
L1 – Single Bell is ok if necessary, dead clean to thruster, hang knee tuck + jumping pullups
L0 – coach will give you options