(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)
Row/Ski/Bike while Partner Completes...
10 See Saw Steps
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)
1 Min at Each Station
Tire Flip and Jumps
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.