(Mobility/Short Strength/Medium Metcon)

Mobility: (6 Min)
2 Min. Calf Smash
2 Min. Banded Ankles

Warm-up: (12 Min)
2X Sampson Complex
26 Stationary lunges
20 Air squats
16 Bulgarian Lunge Jumps
10 Seated Squat Jumps
6 Burpees
1 Inchworm Complex

Strength: (25 Min)
Teams of 3
5 Minutes Each Station...
Max Meter Sled Drag (10m/Athlete)
Max Meter Shuttle Sprint (20m/Athlete)
Max Meter Row (100m/Athlete)

2 Min Rest Between Stations

Conditioning: (15 Min)
3 Pistols Right Leg  *this video pauses at 1:46, but just skip over that til it starts again...
3 Pistols Left Leg
3 Push-ups
3 Box Jumps

Pistol with box, band, knee to abmat
Push Up on box, bar
Step Ups