(Mobility/Long Strength/Short Metcon)

Movement Prep: (5 Min)
Banded 3 Way Plank

NOTE: 45 Sec WORK, 15 Sec Rest work through 2 Rounds.  Athletes may band this sequence with thera bands, purple pull up bands, or may just not need a band at all.  Advise accordingly.

Warm-up: (10 Min)
2 Rounds...
Row/Ski/Bike while Partner Completes...
5 Burpees
10 See Saw Steps
15 Wall-balls
20 Walking Lunges

Strength: (15 Min)
With a Partner, Complete 10 Rounds Total for Max Calories
20 Strokes on the Rower/SkiErg
Across the Gym and Back Bear Crawl

Conditioning: (30 Min - 13 Min Set/Warm Up, 17 Min WORK)
3 Rounds
1 Min at Each Station

Tire Flip and Jumps
Push Press
Burpees
KB Swings
Death Star - set up cones in a circle around athlete. Athlete will move from cone to cone in a star pattern

NOTE: Set up and explanation will take a few minutes here.  Run Fight Gone Bad Clock.