(Mobility/Long Strength/Short Metcon)

Movement Prep: (10 Min)
2 Rounds...
5 KB Arm Bar (each side)
5 KB Windmill (each side)

NOTE: Athletes can likely use same weight KB for both of these movements.

Warm Up: (10 Min)
Partner Med-Ball Toss

NOTE: Keep this on the short side - less than 10 minutes)

Strength: (25 Min)
8 Min E2MOTM Landmine Rows
12-12-12-12 (6 each side)
8 Min E2MOTM Landmine Press
12-12-12-12 (6 each side)

NOTE: Have these stations set up ahead of time if possible. 2 Pairs of stacked 45s next to each other serves as two stations - one on either side. Have people working in pairs, or 3s if class is full.

Conditioning: (15 Min w/Setup - 10 Min for workout)
4 Rounds
15/12 Calorie Row
12 Goblet Squats (53/35)
30 Sit-ups

10/12 Row, Air Squat, 15 Sit-ups