Warmup
0:00 – 10:00
Speed Ladder

10:00 – 20:00
Instructor Mobility/Flow

20:00 – 30:00
Workout Prep
-practice the unfamiliar movements (especially landmine and sledgehammer)

Conditioning
30:00 – 60:00

“Quid Pro Quo”

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:

Plyo Step Ups
Heavy Kettlebell Dead Clean (really heavy–should be difficult to get 9-10 reps in 45 sec)
Landmine Rotational Snatch
Speed Ladder Lateral 2-in-2-out to cut and run
Sledgehammer Strikes (ball slams if not)
Rest (everyone rests during the same minute)