Warmup
Speed Ladder

Kettlebell Flow:
3x
1/2 Getup (stand up)
5 One hand Swings
3 Clean and Push Press
2 Snatches
1/2 Getup (lay down)
Switch Hands

Conditioning

“Kermode”

30 Minutes AMRAP

Teams of two. Must split reps up between partners, only one person working at a time.
Complete the reps for each exercise before going to the next.

50 Double Unders
20 Pull-ups
50 Squat Jumps
50 Push-ups
50 Burpees
800 yd Run (each person runs 400, one at a time)

Try to finish 2 complete rounds or more.

L0-2 – sub 100 single unders, ring rows