Level 3/4 Testing is Saturday at 10:30 am. Sign up is located on the Workshop tab on Mind Body. Please sign up for the level you plan on testing at.

Warmup

Speed Ladder
Hip Mobility Series
10 Downdog Push-ups

Conditioning

A.
5 Rounds

30 yd sprint
Rest ~60-75 sec

Levels 0/1
20 yd sprint
Rest

B.
4 Rounds

400 yd sprint
Rest while your partner runs

Levels 0/1
3 Rounds

C.
3 Rounds

Ab Complex:
30 sec each for max reps
Twisting Sit-up (with a partner)
Mountain Climbers
Butterfly Sit-up
Plank