(Mobility/Long Strength/Short Metcon)

Mobility: (5 Min)
Scap Series

  • Band pull apart x 10 reps
  • band pull downs x 10 reps
  • band pass through (back half only) x 10 reps
  • Whippet x 10 reps
  • Reverse Bear Crawl Touches x 10 reps*
  • hanging shrug w/ 2 second pause in active position x 10 reps

Warm-up: (10 Min)
Left side first, then Right
10 Leg Swings
5 Leg Swing to Reverse Lunge
10 Sec. Sampson Stretch

Then, 2 times:
20 Mountain Climbers
10 Ipsilateral DeadBugs
10 Hanging Shrugs

Then, 2 times:
20 Cal Row
10 Wall Squats
10 Overhead Walking Lunges

Strength: (25 Min - 9 Min Warm/Set Up, 16 Min Work)
16 Min E2MOTM
4 Back Squat
3 Front Squat

NOTE: Athletes can pair up and work off the rack.  Give athletes some time before the start to build up a weight to maintain the entire time.  Review the High Bar Back Squat and Front Squat (maintaining the same body mechanics) focusing on an upright strong torso.  Each Athlete will complete 8 sets of 7 reps.

Conditioning: (15 Min - 5 Min Warm/Set Up, 10 Min Work)
Mini Mary under Management
10 Min EMOTM

5 Handstand Push Ups
10 Alternating Pistols
15 Air Squats

NOTE:  After athletes know the movements they'd like to work with, give them a practice minute before the start to solidify a good rep scheme to work with.  Again, the goal is consistency over the 10 minutes.

Scaling:
4/8/12 or 3/6/9 Rep Scheme
DB Strict Press for HSPU
Pistols to Box
Air Squats