(Mobility/Long Strength/Short Metcon)

Movement Prep: (5 Min)
2:00 Hamstring Foam Roll
2:00 Banded Hip Distractions

Warm Up: (10 Min)
Locomotion 

NOTE:  Get Athletes really set as if you are prepping them to run a 5k. Someone might just go ahead and do that!!

Strength: (15 Min - 11 Min to Set/Warm Up, 4 Min WORK)
Tabata Deadlifts @ 60% 1RM
Goal = 50 Reps

NOTE:  Athletes will complete 8 Rounds of :20 work , :10 Rest.  There is no time to adjust weight and they should use a weight where they can get ~6 reps per set.  Maybe do a practice :20 sec round.

Conditioning: (25 Min - 10 Min Warm/Set Up, ~15 Min WORK)
Renegade Remmers

5k Run* for time

*or choose your adventure

50 pull-ups = 1k
300 double Unders= 1k
50 pistols= 1k
50 hang power cleans (95/65)= 1k
50 wall balls = 1k

Mix and match as you want (i.e. run 2k, 50 pu’s, 50 hang power cleans, run 1k), just run the 5k, or just do the wod as a chipper and see which route is faster.

submitted by Erik Remmers