(Mobility/Short Strength/Medium Metcon)

Mobility:
3 Rounds of Tabata
Passive Hang
Contralateral Dead Bug
Alternating Plank Reaches
Ipsilateral Dead Bug

Warm-up:
Troy Special

Strength:
9-9-9-9-9 Deadlift
NOTE: With higher rep count you will only need one warm-up round after doing technique review. Most folks will not know what to start with so use 65% of 1 RM as a starting percentage and they can build from there.


Conditioning:
14 Minutes...Teams of 3
Athlete 1: 500m Row
Athletes 2 and 3:
AMRAP of...
10 KB Swings (32/24)
10m Burpee Broad Jump

Athletes 2 and 3 work simultaneously and switch every 10 reps/meters
Athletes rotate off rower every 500m
Score total meters + Total reps (each round = 20 reps)
NOTE: Set up Rowers on one end of gym, then KB Swings in front of Rowers, then a lane that is 5 meters long (about 2 platform lengths) in front of KB. BBJ is over and back, then switch with KB swinger. Rower will record total meters and use round counters to record rounds, then add meters to reps for single number to record. For teams of 2, one athlete rows and other athlete just does rounds of KBS and BBJ.


Scaling:
Light KB