(Mobility/Long Strength/Short Metcon)

Movement Prep: (5 Min)
2 Min PVC Rack Stretch
2 Min Pole Squats

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

Strength: (25 Min)
18 Min E2MOTM
7-6-5-4-3-2-1-1-1 Squat Clean

NOTE: You will only need one warm-up round for this session. This is a perfect PR scheme so set expectations high for veterans. For GetFIT athletes have them use Dumbells and level off at 5 reps and keep them there all the way through to get extra practice in.

Conditioning: (15 Min)
1000m Row

NOTE: Expect to do two waves of this. You can put your faster athletes in the first wave and they should all be done within 4 minutes. 1 Minute transition to wave two and up to 5 minutes for that one. If you have more than 2 waves you can ask for volunteers for Ski 1000 or Bike 2000.