(Mobility/Short Strength/Medium Metcon)

Mobility: (6 Min) 
6 minute Tabata
Captain Morgans L
Captain Morgans R
Alternating plank reaches
Hollow Rocks

NOTE: This ends up being 3 Rounds.  Have athletes use abmats to rest forarms on for the Capt Morgan or modify that entire movement to a one legged hip flexion rather than alternating.

Warm-up: (10 Min)

Strength: (10 Min - 3 Min Set Up, 7 Min WORK)
5 Rounds every 90 seconds
5 Barbell Rows

Conditioning: (25 Min - 5 Min Set Up, 20 Min WORK)
20 Min AMRAP
30 Thrusters (75/55)
25 Box Jumps (24/20)
20 Cal Row
15 Toes to Bar

Scaling: Light bar, low box, horizontal TTB