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

12:00 – 25:00
Partner Warmup Drills

25:00 – 36:00
Workout movement prep

Conditioning
36:00 – 60:00
24 minutes

“Unauthorized Cinnamon”

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 Billy is rowing and Graham is holding the kettlebells in the rack but sets them down because he is too tired, Billy must stop rowing until Graham picks the weight up again.

A.

12 Mace Switch Zombie Squats
AMRAP Beast Kick Throughs

B.

6 Chin-ups
AMRAP Battle Rope Slams

C.

Row 200 Meters
Double Kettlebell Rack Hold

D.

5 yard Lateral Shuffle Cone Touches
Ab Wheel Roll-outs