Warmup
0:00 – 8:00
Speed Ladder

8:00 – 18:00
Instructor Mobility/Flow

18:00 – 30:00
Workout Prep
-practice the unfamiliar movements (especially landmine and sledgehammer)

Conditioning
30:00 – 60:00

“Offred”

5 Rounds
Start at any station, work your way through all 5 movements.
45 seconds of max effort high quality work followed by 15 seconds of transition:

20 yd Suitcase March R/L (outside)
Kettlebell Swing-Flip-Squat
Landmine Rotational Clean and Press
Sled Push (cover as much distance as possible)
Medicine Ball Rotational Throws
Rest (everyone rests during the same minute)