**1. Movement Prep/Activation and Increasing Heart Rate**
2:00 Machine
-Into-
Every min 5 mins
5 x1 ¼ squats
8 Kips swings

**2. Workout Prep**
1-2-3-4
Pull-Ups
Wall Balls
20-yard Shuttle Run (10 yards out/10 yards back)

Workout:  Kill The Messenger

* Target time: 8-10 minutes
* Time cap: 16 minutes

5-10-15-20-15-10-5
Pull-ups
Wall Balls (30/20)
50-yard shuttle run (10 yards out/10 back, 15 yards out/15 back)

* Scaling option 1 (Masters 45+)
5-10-15-20-15-10-5
Pull-ups
Wall Balls (20/14)
50-yard shuttle run (10 yards out/10 back, 15 yards out/15 back)

* Scaling Option 2
5-10-15-20-15-10-5
Ring Rows
Wall Balls thrusters
50-yard shuttle run (10 yards out/10 back, 15 yards out/15 back)

* Limited Equipment Option
5-10-15-20-15-10-5
Pull-ups or Push-Ups
Jumping air squats
50-yard shuttle run (10 yards out/10 back, 15 yards out/15 back)

* Large Class Option
20-30-40-50-40-30-20
Pull-ups
Wall Balls (30/20)
50-yard together shuttle run (10 yards out/10 back, 15 yards out/15 back)
– split Pull-Ups and Wall Balls up as needed –

Accessory:

4 Rounds
7 Single Dumbbell RDL’s (each side – moderate weight – hold Dumbbell in hand opposite of working leg)
7 Single Leg Glute Bridges (each side)
7 Strict toes to bar or Strict Knee Raise (no swinging)

2 minute Couch Stretch (each side)