(Mobility/Long Strength/Short Metcon)

Movement Prep: (5 Min)
Squat Series

NOTE: Go with an abbreviated version of the series for time purposes

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: (25 Min)
20 Min E2MOTM (3 Min for 20's)
20-7-5-3-1-3-5-7-20 Back Squat
Build to heavy single (not 1 RM)
Try to remove as little weight as possible on way down

NOTE: First working set is the warm-up. Build to a heavy single and NOT a 1 RM. Then have people tackle each step down with minimal reduction of weight. 20 Rep maxes can go on board for the monthly challenge.

Conditioning: (15 Min)
5 Rounds for time...
50 Double Unders
20m Overhead Walking Lunge (45/25)

NOTE: With a smaller to medium sized class keep center of gym open for a down and back circuit for lunges. With a busy class you may have to go to stationary lunges.

Scaling:
100 Singles
Regular Walking Lunge