(Mobility/Short Strength/Medium Metcon)

Warm Up: (10 Min)
2 Rounds of...
2 Inchworm Complex
4 Side Plank with Reach (each side)
6 Boot Scrapers
8 Push-ups
10 Air Squats
200m Run, Row or Ski

Strength: (15 Min)
Front Squat 5-5-5-5
E2M @ 70%1RM

Workout: (30 Min Workout)
5 Rounds...

3 Min Work
3 Min Rest

Work = 500m Row plus Max Burpees

Score is number of Burpees total

NOTE: Each machine can accommodate 2 Athletes alternating through this workout.  The other athlete will just have to wait 3 min before they start.

Scaled: 400m Row