Warmup
0:00 – 10:00
Speed Ladder

10:00 – 22:00
Team Warmup Drills

22:00 – 30:00
Workout movement prep

Conditioning
30:00 – 54:00

“Hierophany”

In teams of four, complete as many rounds as possible in 24 minutes of:

10 Pull-ups
40 yd Sled Push
40 Battle Rope Double Wave Slams (hands should come higher than your head every rep)
“Rest” Station

Teams must rotate stations as a team, with only one team member working at each station. You cannot begin working on your next task until all team members have completed their station tasks and are ready to move on. Thus, you must work as a team, communicate effectively and motivate your teammates to keep moving throughout the 24 minutes. The teammate at the rest station must hold the appropriate weight in the front rack position. If the load is brought down before your teammates complete their work, all partners must immediately stop and perform 50 mountain climbers–that means each knee comes forward 50x.

L4 – 2x32k/2x24k
L3 – 2x28k/2x22k
L2 – 2x24k/2x16k, banded pull-ups are ok if necessary
L1 – Any double Kettlebells, 15 Ring Rows instead of pull-ups

Recovery
Stretch – couch stretch, legs up wall