Warmup
(15 minutes total)
Speed Ladder
Hip Mobility Series
10 Downdog Push-ups

Conditioning

A.
(35 minutes – if you can’t finish all the work in that amount of time, whatever you have done by that point is enough)

20 yd Heavy Sled Push (not so heavy that you’re moving slowly)
Rest (at least 60 seconds)
20 yd Heavy Sled Push
Rest (at least 60 seconds)
60 sec Row for max DISTANCE (set screen for Meters)
Rest (at least 60 seconds)

***COPE, KYLE, and JOSEPH***
“Eva”
5 AFAP
Run 800 meters
30 Kettlebell swings (32k)
30 Pull-ups

B.
(8 minutes)

3x
Ab Complex