(Mobility/Long Strength/Short Metcon)

Movement Prep: (5 Min)
2 Min Hamstring Roll
1 Min Windmills (R)
1 Min Windmills (L)

Warm Up: (15 Min)
2 Rounds of
1 Min Jump Rope
10 Stride Stance Good Mornings
10 Cossack Squats
10 Russian KB Swings
10 Push-ups
200m Row/Ski/2X Bike

Strength: (20 Min)
14 Minute E2MOTM
Bulgarian Split Squat
5 Reps on each leg

NOTE: You can load these with DBs or KBs - Start light and build to heavy - lots of reps here
Front View
Side View
Points of Performace
Common Flaws

Conditioning: (20 Min w/setup and warm-up)
10 Min EMOTM
Even: 10 Hang Power Cleans (95/65) : Max Rep Double Unders
Odd: 10 Russian Kettlebell Swings (32/24) : Max Rep Double Unders

Score Total Double Unders

NOTE: Loads should be set so that sets remain unbroken throughout. Allow everyone to practice all three movements. Also note that many may need a recording device for DUs so markers and whiteboards can be used.

Light Weight, Single Unders