(Mobility/Short Strength/Medium Metcon)

Mobility: (5 Min)
2 Rounds
20 Band Face Pulls
20 Band Pull Aparts

Warm-up: (15 Min)
2 Rounds of
1 Minute Jump Rope
10 See Saw Steps
15 Wall-balls
20 Walking Lunges
250m Row

Strength: (15 Min)
8 Min E2MOTM
6-6-6-6 Single Arm DB Push Press (Each side)
40X1 Tempo (4 sec down, no pause, dip/drive, 1 sec pause at the top)

NOTE: For fairly new people, watch for over-delivery of power and a DB that is still accellerating at the top. Conservative weight choices and over-zealous push pressers can lead to an unstable top position where the DB is not coming to rest, but instead tugging at the shoulder. For anyone wanting to go heavier then 55 lbs. they can do the 32 kg KBs. Do at least one warm-up round so people don't start too light.

12 Minute AMRAP
10 Kettlebell Swings (53/35)
10 Box Jumps (24/20)
10 Push-ups

NOTE: Allow for time for proper adjustment of body angle for push-ups. The box scaled athletetes jump to is typically not sufficient for proper push-ups so get bars set up in racks and tall boxes in place.

Light, low, elevated