(Mobility/Long Strength/Short Metcon)

Mobility:
2 Min. Calf Smash
2 Min. Banded Ankles

Warm-up:
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
NOTE: Partner 1 does first movement while partner 2 does second movement across gym and back (sometimes with multiple trips). Then they switch.


Skill:
Review weighting and scaling options for strength piece
NOTE: Pull-ups - Drop a band to hit a strenuous 5 Rep. Add vest or DB for extra load.  Utilize mixed grip for later sets. Pistol scaling - To a box, with a box (hand assist), or off a box (leg drops below top). Bands between racks. Elevated heel. Try different variations. Weight pistols with DB or KB.

Strength:
14 Min EMOTM
Odd Min: 5 Weighted Pull-ups
Even Min. 5 Weighted Pistols (Each Side)

Conditioning
60-50-40-30-20-10
Double-Unders

Perform 8 Toes-to-bar after each round
NOTE: Workout should be sub-10 minutes - athletes need to complete round of 50 by 5 Min. mark or should scale further.

Scaling:
2X Single-unders and Ab-Mat Sit-ups