(Mobility/Long Strength/Short Metcon)

Mobility: (10 Min)
Supine Hip Rotation
Thoracic Spine Rotation

Warm-up: (10 Min)
Partner Med Ball Warm Up

Strength: (20 Min - 8 Min Warm Up, 12 Min WORK)
Weighted Lunges
6 * 6 * 6 * 6 * 6 *

*Complete 20 Partner Seated Med Ball Twists

NOTE: Both Partners complete 6 Weighted lunges (3 each side) before ball twists.  Give Athletes a 12 Min Clock to complete all work.  Weight can increase as they go, but to get the most out of it would be to encourage all sets to be challenging.  Give ~8 Mins to warm up.

Conditioning: (14:30 Min Clock)
4 Min Run
2 Min Rest
3 Min Run
1.5 Min Rest
2 Min Run
1 Min Rest
1 Min Run

Note Total Meters

Scaling:
Row or Ski