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

“Pressure Drop”

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

A.

6/6 Steel Mace Lateral Lunge to Crossback Step
AMRAP Down Dog Scorpion Kick to Dancer’s Bridge with Underswitch

B.

200 M Row
Double Kettlebell Rack Hold

C.

12 Double Kettlebell High Pulls
AMRAP Battle Rope Circle Out/Slam

D.

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