(Mobility/Long Strength/Short Metcon)

Movement Prep: (8 Min with demos)
Runner's Legs and Hip Extension

NOTE: Split class and have half on band and 1/2 on roller

Warm-up: (15 Min)
Left side first, then Right
10 Leg Swings
5 Leg Swing to Reverse Lunge
10 Sec. Sampson Stretch

Then, 2 times:
20 Sit-ups
10 Push-ups
10 Kip Swings

Then, 2 times:
20 Wall Balls
10 Supermans on Ab-mat
10 Squats to Med-Ball

Strength: (15 Min)
7 Rounds Every 90 Seconds
DB Weighted Step-ups
3 Steps Each Leg

NOTE: Guys no higher than 20" and Ladies 16" - Use KBs if anyone wants to go heavier than 110lbs. - Pair up if class is busy

Conditioning: (30 Minutes with setup - 20 Minutes +/- for workout)
4 Rounds for time...
400 Meter Run
20 Push-ups
10 Toes-to-bar

Note: Encourage full range of motion push-ups and proper body angle to acheive this for all reps.

Scaling: Shorten Run, Elevated Push-ups, Hanging Knee Raises