Warmup
0:00 – 21:00
Speed Ladder
Instructor Mobility
Partner Warmup Drills

21:00 – 31:00
Workout movement prep

Conditioning
31:00 – 55:00
24 minutes

“Orison”

In teams of two,
5 minutes at each station,
1 minute rest between stations.

Both partners work at the same station. Alternate between exercises when one partner completes the required reps/distance with the first movement. The partner performing the first movement may not begin or continue unless the other partner is actively working the other movement. For example, if Vania is doing burpees and Rosie is holding the kettlebells in the rack but sets them down because she is too tired, Vania must stop until Rosie picks the weight up again.

A.

6/6 Steel Mace 360 Lateral Lunges (or kettlebell goblet lateral lunge)
AMRAP Alternating Crouching Beast to Front Kick Through

B.

12 Burpees
Double Kettlebell Rack Hold

C.

15 Ball Slams
AMRAP Battle Rope Alternating Waves

D.

5x Speed ladder backward Ickey Shuffle to sprint (5 yd)
Dead Bugs