(Mobility/Long Strength/Short Metcon)

Movement Prep: (5 Min)
1:00 T-Spine with Foam Roller/PVC
1:00 Pole Squats

Warm-up: (10 Min)
8 Min E2MOTM
10 See Saw Steps
10 Kip Swings + 5 Hanging Shrugs
10 Push-up to Down-Dog
10 Spiderman Steps
Practice Jump Rope Remainder of 2 Min.

Strength: (20 MIn)
Bench Press
10 - 10 - 10 - 10

NOTE: Have athletes take ~2 Min Rest between Rounds

Conditioning: (20 MIn)
21 - 15 - 9
Toes To Bar
Push Press (115/80)

Scaling:
Hanging Knee Raise or Supine Toes to Bar
Light DB Push Press