Warmup

0:00 – 25:00

3 minutes
Jump rope

12 minutes
Total body warmup

10 minutes
3x
45 sec Overhead March RL
45 sec Tall Kneeling Halo to stand up

Conditioning

25:00 – 30:00

Workout explanation and Movement prep

30:00 – 51:00

“In on the Kill Taker”

3x
40 seconds work/20 seconds rest

Jump rope (double unders preferred)
Pike pushups
Dynamic lateral lunges
Beast underswitch to Crab reach
Prone Y/T
Baby dragon kicks (reverse crunches)
Rest

Recovery

51:00 – 60:00

Stretch