(Mobility/Short Strength/Medium Metcon)

Mobility: (5 min)
2 Min 3 Point Pec Stretch
2 Min Lat Roll

Warm-up: (10 Min)
With a Partner...
400 m Row/Inchworm Complex
30 Partner Med-ball Sit-ups
20 Partner Med-Ball Squat Toss
10 Partner High-five Burpees

Strength: (15 Min)
9 Minutes Every 90 Seconds
4 Weighted Push-ups

NOTE: Spend time getting scaled folks onto barbell in rack, sharing stations if possible. Weighted folks can use vests or work with partner placing bumpers on back.

Conditioning: (25 Min w/Set-up - 16 Min Workout)
Tabatas...20 Sec. Work / 10 Sec. Rest
8 Rounds Each
KB Swings (24/16)
Goblet Squats (24/16)

Score total reps for each movement

NOTE: No break between movements. Do each movement for 8 rounds.

Light Swing, Unweighted Squat and Ring Rows