Warmup
Speed Ladder
Instructor Mobility

10 x (5 per side)
Alternating Snatch to Reverse Getup

Conditioning

“Laissez-faire”

10 Rounds AFAP
30 minute limit
Alternate exercises with a partner (both teammates will do each exercise 5x).

Levels 3/4

200 Yd Run
16 Overhead Walking Lunges
24 Heavy Swings

L4 – 95/75# Barbell, 32/24
L3 – 75/55# Barbell, 28/22

Level 2

200 Yd Run
12 Overhead Lunges (NOT walking)
24 Heavy Swings

L2 – 65/45# Barbell

Levels 0/1

200 Yd Run
16 Alternating Lunges (Goblet or unweighted)
20 Kettlebell Swings