(Short Strength/Partner Metcon)

Mobility: (10 Min)
Tabata Core Stability
3 Rounds through...
Banded Plank with Alt Knees
Banded Side Plank - R
Banded Side Plank - L
Banded Hip Lifts

Warm-up: (15 Min)
Med Ball Partner Relay...
Squat to MB / Walking Lunges
MB Push Press / Boot Scrapers
MB Squat Clean / 2X Forward/Backward Bear Crawls
Wall Balls  / 2X Monkey Crawl
MB Push-Ups / Burpee Broad Jumps

Strength: (15 Min)
10 Min E2MOTM Strict Press
5 - 5 - 5 - 5 - 5+
Use 85% of Set #4 for Max Reps in Set #5

NOTE:  This is a build up to a heavy set of 5 over 4 sets, with the 5th set a drop set.  This means the athletes will reduce the weight on their last set and try and achieve more than 5 reps.

NOTE:  Prior to beginning the workout, you may have athletes pair up according to how many burpees feel achievable each minute so they can successfully be done synchronized.  Folks that can accomplish 4 or less should stick together.  I might use a couple test minutes of 5 burpees and pair people up after that...

Conditioning: (15 Min)
100 Calorie Row
EMOTM 5 Synchronized Burpees
Complete with a Partner
At the start of the first minute both athletes perform 5 Synchronized Burpees.
Once Burpees are complete an athlete from the pair can row for the time remaining in the minute.
At the start of the second minute both athletes perform 5 Synchronized Burpees and then the second athlete of the pair can row for the time remaining.
Repeat until 100 calories are achieved.

12 Min Time Cap

Adjust Burpee Rep Count