Warmup
Run to Sessions St.
Hip Mobility Series
10 Downdog Push-ups

3x
10 Swings
1/1 Getup
40 yd Waiter Walk R/L

Conditioning

“The Frozen Wilds”

20 Minutes AMRAP

Levels 2-4

5 Wall Balls
5 Pull-ups
10 Double Unders
200 yd Run

Each round add 5 reps to the WB and PU and 10 reps to DUs.

So Round 2 is:
10 Wall Balls
10 Pull-ups
20 Double Unders
200 yd Run

And Round 3 is:
15 Wall Balls
15 Pull-ups
30 Double Unders
200 yd Run

L3 – cut DU reps in half if you aren’t good at them
L2 – 20/40/60/etc Single Unders instead of DUs

Levels 0/1

50 Single Unders
10 Ring Rows
15 Ball Slams
200 yd Run

Core

5 minutes
Tabata 20/10 interval
Alternate between the following exercises:
Plank Up/Downs
Bicycle Sit-ups