(Mobility/Short Strength/Medium Metcon)

Mobility: (5 Min)
Scap Series

Warm-up: (15 Min)
Run/Row/Ski/2X Bike 400 Meters

Then...
3 Rounds:
10 Hollow Rocks
10 Supermans
10 Air Squats
3 Wall Walks

Then...
Run/Row/Ski/2X Bike 400 Meters

Strength: Strict Press (10 Min)
3 Sets of 8 Reps
3-0-X-1 Tempo
3 sec down, no pause, quick press, 1 sec hold at top)

NOTE: Tempo Numbers refer to the seconds for each segment. This will train the eccentric stimulus on the down, explosive drive on the up, and guarantee full lockout at the top. Weights should be fairly moderate as this is harder than a regular 8 reps.

Conditioning: (30 Min with up to 22 Min for workout)
4 Rounds for time
400 m Row
20 Kettlebell Swings (32/24)
20 Push Press (95/65)

Rest 2 minutes between rounds

NOTE: If you have more than 8/7 athletes you can either do a stagger start by 2 minutes, with faster athletes starting in first heat (they will be done under 2 minutes) or you can start people on different movements.

Scaling:
Light weight, shorten row