(Mobility/Long Strength/Short Metcon)
2 Min Three-Point Shoulder Stretch
2 Min. Butcher's Block Stretch
10 Min AMRAP Relay Style
Across gym and back...
Backwards Bear Crawl
Burpee Broad Jumps
Perform PVC Rack Stretch while waiting for partner
NOTE: Partner relay with warm-up - resting partner does PVC Rack Stretch on one side while partner does work
20 Min E2MOTM 10-9-8-7-6-5-4-3-2-1 Hang Power Clean
10-6 are High Hang and 5-1 are Low Hang
Steadily Increase from light to AHAP
Experienced athletes perform reps without pause in hang
Record weight for single
After each round of push-ups do...
20 Double Unders
NOTE: Set up scaling level for unbroken Push-ups all the way through workout. Jump rope style should allow for no more than 30 seconds of work. Total workout time should be under 10 min.
Box or Racked Bar Push-ups & 40 Single-unders