Movement Prep (5 Min)
2 Min Banded Ankles
2 Min Bow & Arrow Stretch

Warm-up (15 Min)
2 Rounds of...
15 Sec. Sampson Stretch (each side)*
10 PVC Overhead Squat*
10 Good Mornings*
10 Sit-ups*
10 Push-ups*
10 Ring Rows*

*15 Seconds Jump Rope after each movement

NOTE: You will have 15 Min to Set Up/Warm Up the OHS.  The weight used can be done out of the rack or off the ground.  Athletes that cannot reach the bottom of their OHS in good upper body/shoulder position can complete 6 OH Lunges instead.

Workout (25 Min Total - 20 Min to run 4 sets of OHS/Run, 2 Min REST, 3 Min time cap for Burpees)
"Lewis and Landis"
Set Time Clock for 25 Min

20 Min E4MOTM
(5 Rounds)
5 OHS 135/105
400m run

**Everyone RESTS from 20 Min Mark to 22 Min Mark**

at the 22 Min mark, 

20 Burpees For Time

Submitted by Shannon Lewis and John Landis

Overhead Lunge
200m Run
10 Burpees