WARMUP

0:00 – 15:00

3 minutes
Jump rope

12 minutes
Total body warmup

Strength Block

15:00 – 20:00
movement demos and prep

20:00 – 35:00

15 minutes

5-8 Single Leg Deadlifts
5-8 Half Kneeling Windmill Side Press
3x 5 step Beast Crawl fwd/back
Rest 60 seconds

Conditioning

35:00 – 40:00
movement demos and prep

40:00 – 55:00

“Dyscrasia”

5x E3MOM
40/20
1. Jump Rope
2. Lateral Kick Throughs
3. Chin Ups/Supine Ring Rows

Recovery

55:00 – 60:00

Stretch