(Mobility/Long Strength/Short Metcon)

Movement Prep: (5 Min)
Scap Series

Warm-up: (10 Min)
8 Min Relay w/partner - Across gym and back...
Walking Lunge
Monkey Crawl
Squat Jumps
Burpee Broad Jumps

NOTE: Use short length of gym to speed up relay rotation

Strength: (20 Min)
5-5-5-5-5 Bench Press

NOTE: Take extra time each round so that you can get everyone on a bench even if it is groups of 4 per station. Use benches for girls and plyo boxes with yoga mats for guys. Cover spotting prior to lifting.

Conditioning: (20 Min. w/Warm-up and Set-up)
21 - 15 - 9
Thrusters (95/65)
Pull Ups

NOTE: Hype this as an important workout to bechmark - have people look up their times and scaling from last time they did it. Encourage scaling for a sub-10 minute pace, but allow for 15 minutes if there are stragglers. Set the stage for INTENSITY!

Light Bar and Ring Rows