(Mobility/Long Strength/Short Metcon)

Movement Prep: (8 Min)
Banded Locomotion Strength

Power Skipping
Back Pedal
Side Shuffle R
Side Shuffle L
Crawling

NOTE: Depending on class size, athletes can partner up.  Give each athlete ~30 sec with each drill.  Set Up is a Blue or Red Band, posted up on uprights.  Double up if needed.  (I don't think we should have the same issue as we had with the Hungry Hippo Game.)  

Warm Up: (10 Min)
With a Partner...
400 m Row/Inchworm Complex
30 Partner Med-ball Sit-ups
20 Partner Med-Ball Squat Toss
10 Partner High-five Burpees

Strength: (20 Min)
18 Min E2MOTM
5-5-5 Push Press
3-3-3 Push Jerk
1-1-1 Split Jerk

NOTE: Have athletes make sure they have weights ready and available to load on their bar.

Conditioning: ( 15 Min)
Teams of 2...
12 Min Max Meter Row
+10 Meters for every Burpee Completed
Both athletes can work at the same time