- Warmup
- :20 Seconds
- Light Jog
- Quad Stretch
- Knee to Chest
- Straight Leg Kicks
- Faster Jog
- Knuckle Drags
- Cradle Stretch
- Walking Samson
- Faster Jog
- Walkouts
- Sit-ups
- Air Squats
- Fastest Jog
- Side Shuffle
- High Knees
- Butt Kickers
- Mobility
- Hamstring flossing
- Bande straight arm in external rotation
- Movement review
- Rehearsal
- 1 Round
- Broken Up Evenly:
- 200 m run (entire team runs together)
- 15 Toes to Bar
- 15 Bar-Facing Burpees
- 15 Russian Kettlebell Swing
- WOD “Toe Drag” Teams of 3
- AMRAP 25:
- Directly into…
- 50 Toes to Bar
- 50 Bar-Facing Burpees
- 50 russian Kettlebell swing (70/55)
- Mobility
- Hamstring flossing
- Sink stretch
