(Mobility/Short Strength/Medium Metcon)

Mobility:
1 Min Pole Squat
1 Min Wall Squat
2 Min Banded Hip Distraction

Warm-up:
Locomotion

Strength:
E2MOTM
9-9-9-9 Back Squat
NOTE: Any first timers can work on a goblet squat to a med-ball instead of doing barbell work, unless they have a decent squat, and then they can get under an unloaded barbell and do regular back squats.


Conditioning:
16 Min AMRAP
Teams of 3...
Athlete 1:
Max Calorie Row
Athlete 2:
3 x 8m Shuttle Sprint
8 Wall-Balls (30/20 @ 10')
3 x 8m Shuttle Sprint
Athlete 3: Rest

Rotate athletes after Run/WB/Run
Score Total of Calories and Wall Ball Reps
NOTE: Layout has team and rower starting on opposite side of gym from Wall-Balls so run is over the ball, back to rower, over to ball, then perform wall-balls, then same thing back for the rotate. If there are teams of 2 they can just rest when they want. Workout will be harder for pairs so use stronger athletes for the smaller teams if possible.


Scaling:
Light Wall-Ball