(Mobility/Long Strength/Short Metcon)

Movement Prep: (5 Min)
2:00 High Hamstring Foam Roll
2:00 Banded Plank

NOTE: For planks - use purple bands or therabands if need be.  Band should go around beltline and held with hands.  For distraction, athletes can pull knees one at a time towards chest.  For foam roll, work that high hamstring on a box.

Warm-up: (10 Min)
8 Min E2MOTM
10 See Saw Steps
10 Kip Swings + 5 Hanging Shrugs
10 Push-up to Down-Dog
10 Spiderman Steps
Practice Jump Rope Remainder of 2 Min.

NOTE: (5 Min) DEMO Bench Press - Use benches or make shift benches with boxes or modify with the floor press.  Explain the "Superset" - Complete one movement and immediately after complete the set of the next movement, then rest.

Strength: (12 Min)
Owen's Upper Body
12 Min E3MOTM
4 Supersets 10 Bench Press / 10 Strict Pull Ups

submitted by Robert Owen

NOTE: (5 Min) SET/WARM UP Back Squat - Depending if folks are going Rx or Upscaled, they will need time to warm up their back squat.  Athletes may work off the rack if they are uncomfortable working off the ground.  However, the Coach can determine this rule, depending on the size of the class.

Conditioning: (15 Min)
BLK
3 Rounds...
5 Back Squats (135/95)
30 Double Unders

Rest 2 Min

Then, 200m Sprint (no turnarounds)

NOTE: 200m Run @ CENTRAL starts at the top of the driveway and ends at the bottom of the driveway.  200m Run @ NORTH starts at the corner of the Stafford Road and our driveway and 200m from there...5:30 Coach can put out a cone to designate stop. 

submitted by Brian Lane-Karnas

Scaling:
Light
Singles
Row/Ski

UpScaled:
Back Squat (185/155)
Triple Unders