Warmup

0:00 – 25:00

3 minutes
Jump rope

12 minutes
Total body warmup

10 minutes
3x
45 sec Overhead March RL
45 sec Beast Pull Throughs

Conditioning

25:00 – 30:00
Movement practice and workout explanation

30:00 – 54:00
(24 minutes)

“What Makes a Man Start Fires?”

4x
40/20 EMOM
180 degree Jump Squats
Mountain climber pushups
Dynamic lateral lunges
Bicycle sit-ups
Jump rope (60 seconds)
Rest 60 seconds

Recovery

54:00 – 60:00

Stretch