Warmup
Dynamic Athletic Movement
Hip Mobility

3x
10 Swings
5 Downdog Push-ups
1/1 Getups

Conditioning

“Pro Bono Publico”

Levels 2-4

21 Minutes E3MOM (7 rounds)

10 Burpees
15 Wall Balls
Run 200 yd

Levels 0/1

21 Minutes AMRAP

Run 200 yd
10 Burpees
15 Wall Balls
Rest 60 seconds

Core

3x
10 Ab Wheel Rollouts
20 Ball-up Situps