Warmup
0:00 – 20:00
Instructor Mobility
Partner Warmup Games

20:00 – 30:00
Workout movement prep

Conditioning
30:00 – 55:00

“Hybrid Vigor”

25 Minutes AMRAP
In teams of two, with only one person working at a time (partition the reps as needed but each teammate must complete at least 5 reps before switching):

Run 400 yd (together)
50 Lateral Box Step-Overs
50 Toes to Bar
50/50 Single Arm Reverse Lunge to Overhead Lockout
50 Burpees
100 yd Farmer Carry (outside to the telephone pole and back 2x)

L3/4 – 24/18kg for Lunge/OH, more than that for the farmer carry
L2 – 50 kipping knees to elbows or 100 paused hang knee tucks
L1 – paused hang knee tuck
L0 – coach will give you options