Warmup

0:00 – 15:00
Super Dynamic Warmup
Instructor Mobility

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

Conditioning

“Guild Navigator”

25:00 – 50:00
25 Minutes

In three person teams, complete as many quality reps as possible of the following circuit:

200 yd Run
Alternating Single Arm Kettlebell Squats (swing and switch hands between each rep)
Lateral Beast Kick Throughs
Rest 60 seconds after all three teammates have completed the entire circuit, then start over.

Each person will start at a different station and may not switch to another station until the running team member returns. Try to keep track of your reps from round to round.

L4 – 24/18
L3 – 22/16

50:00 – 60:00
Instructor cooldown flow