Warmup

0:00 – 15:00
Speed Ladder
Instructor Mobility

15:00 – 25:00
Workout Prep
-practice the unfamiliar movements (especially landmine)

Conditioning

25:00 – 55:00

“Eberron”

5 Rounds

Start at any station, work your way through all 5 movements.
45 seconds of max effort high quality work followed by 15 seconds of transition:

Landmine Rotational Snatch
Speed Ladder – Ali Shuffle to Run (5 yd)
Lateral Box Step Over
Dead Bugs/Hollow Rocks
Reverse Overhead Wall Ball
Rest (everyone rests during the same minute)

55:00 – 60:00
Coach’s choice stretches