(Mobility/Long Strength/Short Metcon)
Movement Prep: (5 Min)
Warm-up: (10 Min)
8 Min Relay w/partner - Across gym and back...
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
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