Mobility/Short Strength/Medium Metcon

5 MIN:
2 Rounds...
5 KB Arm Bars Each Side
5 KB Teapots Each Side
NOTE: Encourage the free arm on Arm Bars to be ABOVE 90 degrees so that athletes can roll onto their armpit and get pelvis closer to ground.

15 MIN:
2 Rounds of
1 Minute Jump Rope
10 See Saw Steps
15 Wall-balls
20 Walking Lunges
250m Row


15 MIN:
7-7-7-7 Deadlift
NOTE: Allow for one Unloaded bar technique overview then 2 more warm-up rounds of 7 reps prior to running 8 minute clock. Goal is for straight sets (similar weights across all 4 sets) so challenge people to use warm-up sets effectively, so that only minimal weight additions take them to a 7 RM.


15 Min AMRAP
40 Double Unders
20 Wall Balls (20/14 @ 10')
10 Deadlifts (185/125)

NOTE: Doubles can be scaled to 40 Power Jumps or 80 Singles. Anyone with a lousy jump rope should just do 40 singles - this movement should take no longer than 1 Minute. Deadlift weight should be 70% of 7 RM or 185/95 - whichever is lighter. 

80 Singles, Light ball and Deadlift