(Mobility/Long Strength/Short Metcon)

Movement Prep: (5 Min)
1:00 Pole Squats
1:00 PVC Pass Throughs
2:00 Bow and Arrow Stretch

Warm-up: (12 MIn)
2 Rounds of
1 Min Jump Rope
10 Stride Stance Good Mornings
10 Cossack Squats
10 Russian KB Swings
10 Goblet Squats

Strength: (20 Min)
10 * 8 * 6 * 4 * 2 * Thrusters
*Complete 30 Double Unders between Sets
Working to AHAP

NOTE: Athletes will have a running clock for this work.  They should work continuously through their sets from thrusters to DU to changing weights and continuing to move.

Conditioning: (4 Min)
Tabata Squat for Max Reps

Tabata Push-up - Score Worst Round

Scaling: Pace your Squats.  Elevate hands for push ups.
Up-Scaling: Bottom-to-bottom Squats