(Short Strength/Partner Metcon)

Movement Prep: (5 Min)
Shoulder Series

Warm-up: (15 Min)
2 Rounds of
10 Stride Stance Good Mornings
10 Cossack Squats
10 Hanging Shrugs
10 Russian Lunges
10 Push-ups
200m Row

Strength: (15 Min)
10 Min EMOTM
6-6-6-6-6 Alternating Front Rack Lunge (3 Each Side)

NOTE: Come out of racks if possible.

Conditioning: (25 Min w/Setup)
"2017 CF Team Series Event 4"
For time...
100 Cal Row (Switch as needed)
100 Toes-to-bar (Share as needed)

NOTE: Encourage scaling of Calories to 70 for Female/Female teams that are not Rx, or 80/60 Calories for any teams that are fairly new, otherwise you will get a high variability in finish times.

80/60 Calories and Sit-ups