Warmup

0:00 – 25:00

3 Minutes
Cardio drills

12 Minutes
Total body warmup

10 Minutes
3x
20 Alternating Swings
1/1 Getup + Windmill

Conditioning

25:00 – 30:00

Workout explanation and movement prep

30:00 – 55:00

“Disguises”

25 Minutes, rest as needed
1, 2, 3, 4, 5
Single arm Clean and (push) Press
Chin-ups
After you complete one ladder, perform
60 sec Plank

Recovery

55:00 – 60:00

Stretch