Saturday, May 27th 2017

(Mobility/Long Strength/Short Metcon)

Movement Prep: (5 Min)
2 Rounds...
10 Plank Reaches
2 Roll Overs

Warm-up: (10 Min) - Use Tabata Clock - Roll Rowers into classroom to use for warm Up
4 Rounds of Tabata
Russian KB Swing
Row for Cals
Ab Mat Sit Ups
Goblet Squat
Mountain Climbers

Strength: (15 Min)
KB Swings
25 * 20 * 15 * 10 * 5 *
*200m Run

Work to AHAP

Conditioning: (30 Min - 10 Min Prep - 20 Min Cap)
7 Rounds each Side (14 Total):

6 One Arm KB Russian Swing (24/16)
5 One Arm KB Clean
4 One Arm KB Thruster
3 One Arm KB Push Press
2 One Arm KB OH Squat* 

NOTE:  *One arm OH Squats may be difficult for athletes with limited range of motion.  There fore a great alternative would be for them to execute an one Arm OH Lunge (one on each side)

Scaling: 
Stay Light