(Mobility/Other Skill/Medium Metcon)

Movement Prep:
2 Min. Banded Hip Distraction
2 Min. Tabata: Hanging Shrugs & Scap Push-ups

NOTE:  Demo all 3 movements ahead of time.  Split the class half on hip distraction and half on Tabata.  Start tabata clock and athletes on the hip distraction can work on one side through 2 rounds of the tabata and switch sides for two rounds.  Meanwhile, the other athlete gets 20 sec hanging shrug and 20 sec scap pu two times through.

8 Min Relay w/Partner...
Russian Lunges
Bear Crawl
Squat Jumps (fingertips touch ground)
Backwards Bear Crawl
Burpee Broad Jumps

NOTE: Using the short length of the gym, have athletes pair up and work for 8 minutes.  One athlete moves at a time, down and back, switching every movement.

8 Each Shuttle Sprint Relay

NOTE: Do the shuttle sprints after the 8 min piece.

KB Sumo Deadlift High Pull

NOTE:  The way that we teach the KB SDHP is more like a swing than a typical high pull.  At the start of the movement, the feet are squat distance or possibly a little wider.  The KB sits behind the heels on the floor.  Athlete will get into a squatty position to grab the KB handle and tilt the handle forward.  From here, The athlete stands up with force and "swings" the handle of the KB to the center of the chest.  The elbows do not come higher than the shoulders during this movement. 

21 Min EMOTM

Min 1: 10 Box Jumps (30/24)
Min 2: 15 Push Press (95/65)
Min 3: 20 KB SDHP (24/16)

NOTE:  Give athletes some time to get acquainted with the movements of the workout and also establish a good rep scheme.  

8-12-16 or 6-9-12
Low Box
DB Push Press
Goblet Squat