(Mobility/Long Strength/Short Metcon)
Movement Prep: (5 Min)
Banded Walk Series
NOTE: Mini Band around the space just above the knee. Working across the gym and back. Set body in an athletic stance, in quarter squat. Side steps across the gym and back. Forward facing walking in a heel toe manner, and back across the gym in a backward walking toe heel manner.
Warm-up: (10 Min)
2 Rounds of...
15 Sec. Sampson Stretch (each side)
10 PVC Overhead Squat
10 Good Mornings
10 Ring Rows
Strength: (20 Min: 8 Min Demo/Set/Warm Up, 12 Min Work)
12 Min E2MOTM
3-3-3-3-3-3 Sumo Deadlift
Conditioning: (15 Mins: 5 Min Warm/Set Up, 3 - 10 Min Work)
NOTE: This is "FRAN" like - but possibly nicer :) Still 45 reps of each movement. Please have a coaches eye on the way that people set up their Pull Up Stations for this workout. What's nicer about this rep scheme in comparison to the 21-15-9 set up, is that you get to move on an off the pull ups before your strength possibly gives out. That being said, because it is still 45 reps, make sure people have scaled their pull up appropriately to maintain their form and their ability to move continuously without huge breaks.
Start at round of 8 with light bar & scaled Pull Up