(Short Strength/Partner Metcon)

Warm-up: (12 Min)
2 Rounds of
200m Run or Row
10 Stride Stance Good Mornings
10 Cossack Squats
10 Bear Crawl Touches
10 Russian Lunges
200m Row or Run

Class Average Challenge: (10 Min)
5 Min Max Burpees

NOTE:  Set the clock to 5 Min.  All athletes in class keep track of their own burpees.  Add up total for class and divide by number of athletes for a CLASS AVERAGE!

Strength: (15 Min - 5 Min Set/Warm Up, 10 Min Work)
10 Min E2MOTM
5-5-5-5 Bulgarian Split Squat
Five reps each leg with two DBs or KBs

NOTE: Any added weight can be held in front rack position or suitcase style.  There will be a farmers carry in the Conditioning portion, so if using a grip challenging weight for either exercise, athletes may like the front rack option here.

Conditioning: (15 Min)
Teams of 2 or 3
12 Min Max Distance...
Sled Drag (90/65)
Farmer's Carry (110/70)
Athletes rotate off of sled about every 30 seconds
Team moves at pace of sled

NOTE: Set up cones with ~100m in between them and have athletes work inside, back and forth.  Groups of two, obviously athletes will always have something they are doing through the 12 minutes.  Athletes that group up in 3s will get periodic rest time.

Scaled: Be on a team of 3 and go light
Up-Scaled: Be on a team of 2

Last Seen on 6/20/16