(Long Metcon)

Movement Prep: (5 Min)
Banded Walk Series- using the mini bands around the legs just above the knee, work athletes across the gym and back.  Side step down and back, front facing walk, backwards walk with feet parallel.  Heel toe walk forward, Toe heel walk backwards.

Warm-up: (10 Min)
2X Samson Complex

  • Sampson Stretch
  • Lunge
  • Spiderman step
  • Reach forward as far as possible
  • Reach up and back to touch back heel
  • Standing stagger stance forward bend
  • COMPLETE ONE SIDE THEN SWITCH

Partner Med-Ball Warm-up

  • Right Hip to Right Hip
  • Left Hip to Left Hip
  • Squat Toss
  • Stagger Stance Right Hip to Right Hip
  • Stagger Stance Left Hip to Left Hip
  • Backwards Toss
  • Football Toss

3 x 10m Banded Broad Jump

Workout: (35 Min - 5 min Set/Warm Up, 30 Min WORK)
"The Classic"
30 Min EMOTM
5 Wall Balls (20/14 @ 10'/9')
5 Box Jumps (24/20)
5 KB Swings (24/16)

Last Seen: 1/25/16, 2/23/15, 5/13/14, 12/17/13, 3/5/13, 7/16/11, 7/7/10

Scaling: Reduce reps to 4 or 3 for each movement