(Mobility/Short Strength/Medium Metcon)

Mobility: (5 Min)
Squat Series

Warm-up: (10 Min)
8 Min E2MOTM
10 See Saw Steps
10 Push-up to Down-Dog
10 Spiderman Steps
10 OHS w/3 Sec Pause
Practice Jump Rope Remainder of 2 Min.

Strength: (15 Min)
12 Min E3MOTM
3-3-3-3
5551 Tempo Back Squat

NOTE: This is 5 seconds descent, 5 second pause, 5 second ascent and 1 second rest at top. This will seem excruciatingly long - 48 seconds a set - so encourage partners counting for each other. Also - loads will be light maybe 40-50% of 1RM at the heaviest. Article on the "Why" behind tempo training.

Conditioning: (30 Min w/Setup)
20 Min AMRAP
2 Rope Climbs (15' or 12' from Seated)
20 Alternating Pistols
40 Double Unders

NOTE: You can start class on different movements to share ropes more efficiently. Cover Pistol scaling progressions. 3X Single under due to longer time domain.

Scaling:
Pistol Progressions. 3X Single Unders