(Short Strength/Partner Metcon)

Warm-up:
Partner Medball Warm Up

Strength: 
"Bring Sally Up" with Push Ups - When they say up - go up, When they say down, go down.  Play Bring Sally Up by Moby on You Tube on the tablet (~3 min version)  Encourage people to SCALE their push up right from the beginning so as to last.  Rest if needed.  To complete something like this at it's fullest potential is HARD.  Please encourage athletes to be SMART with their bodies.

Conditioning:
Teams of 3

24 Min AMRAP

Station 1:
12 Box Jumps (24/20)
12 Back Squats (135/95)
12 Burpees

Station 2:
Max Calorie Ski / Row / Bike

Station 3: Rest

Score is number of Total Reps (each round is 48 reps) + Cumulative Calories on Machine

NOTE:  The Reps are the timer....once the athlete that is on Station 1 completes all 4 movements, athletes rotate.  Teams can be created with similar strength athletes or if need be, teams can have multiple bars at their stations.  The machine used to accumulate calories is up to team.