Warmup

0:00 – 15:00
Run to Sessions 2x
Instructor Mobility

15:00 – 25:00
Review/Practice skills for today’s conditioning.

Conditioning

25:00 – 45:00

“Syndrome”

4x (as fast as you can without compromising form–it’s not a race, no one wins)

All Levels

5/5 Single Kettlebell Clean and Push Press
5/5 Contra-lateral Rack Reverse Lunges (hold the bell on the same side as the leg that steps back)
400 yd Run

L4 – 24/18
L3 – 22/16
L2 – at least 16/12

45:00 – 55:00
Stretch