Warmup
0:00 – 12:00
Run to Sessions
Instructor Mobility

12:00 – 24:00
Partner Warmup Drills

24:00 – 36:00
Workout movement prep

Conditioning
36:00 – 60:00
24 minutes

“Blood and Fire”

In teams of two,
5 minutes at each station,
1 minute rest between stations.

Both partners work at the same station. Alternate between exercises when one partner completes the required reps/distance with the first movement. The partner performing the first movement may not begin or continue unless the other partner is actively working the other movement. For example, if Vania is doing burpees and Rosie is holding the kettlebells in the rack but sets them down because she is too tired, Vania must stop until Rosie picks the weight up again.

A.

6/6 Mace Uppercut See Saw Lunge
AMRAP Beast to Crab Reach

B.

12 Burpees
Double Kettlebell Rack Hold

C.

12 Alternating Renegade Rows
AMRAP Battle Rope Half Squat Alternating Waves

D.

5x Speed ladder 2-in 2-out to Sprint
Ab Wheel Roll-outs