WARMUP

0:00 – 20:00

3 minutes
Jump Rope

12 minutes
Total body warmup

5 minutes
Alternating Turkish Getup Windmills

Conditioning

20:00 – 25:00

Movement practice and explanation

25:00 – 49:00
(24 minutes)

“KYEO”

6x E4MOM
60 seconds Jump Rope (50 double unders then singles or just singles for the whole minute)
5/5 Single arm Clean and Thrusters (heavy)
10 Burpees
Rest

Core

50:00 – 54:00
Plank (hold for up to four minutes)

54:00 – 60:00

Stretch