(Mobility/Long Strength/Short Metcon)

Movement Prep: (5 Min)
2 Min 3-Point Pec Stretch
2 Min Rounds of...
5 Scap Push-ups
5 Hanging Shrugs
5 Scap Ring Rows

Warm-up: (15 Min)
Med Ball Partner Relay...
Squat to MB / Walking Lunges
MB Push Press / Boot Scrapers
MB Squat Clean / 2X Forward/Backward Bear Crawls
Wall Balls / 2X Monkey Crawl
MB Push-Ups / Burpee Broad Jumps

Strength: (20 Min)
16 Min E2MOTM
7-7-5-5-3-3-1-1 Bench or Floor Press

NOTE: With a smaller class you can go with Bench press and have up to 3 people sharing a station. Use benches and smaller boxes with a couple of yoga mats. With a larger class have everyone going with the Floor Press. Since we arre going heavy make sure spotting gets covered at some point.

Conditioning: (20 Min)
5 Rounds...
30 Seconds Double-Unders
Rest 30 Seconds
30 Seconds Max Effort Pull-ups
Rest 30 Seconds

NOTE: Sets of pull-ups should be managed within that 30 second block - trying to stay back from failed reps early in the workout. Any style of Pull-up scaling is fine for this workout.

Single Unders, Pull-up Progressions