(Mobility/Short Strength/Medium Metcon)

Mobility: (5 Min)
2 Rounds of Tabata
Passive Hang
Pec Stretch R
Pec Stretch L
Good Mornings

Warm-up: (15 Min)
2 Rounds...
10 Ring Rows
10 Squat Thrusts
200m Run or Row
10 Russian Lunges
10 Scap Push-ups
200m Run or Row

NOTE: Squat Thrust is a jump back to plank then jump forward and stand. 

Strength: (15 Min)
Every 90 Seconds
5-5-3-3-1-1-1 Weighted Pull-up

NOTE: If people start with proper weight they may not need to add load to get proper stimulus.

Conditioning: (20 Min w/Setup)
10 - 1 then 1 - 10
Jumping Lunges (each leg)
Push-ups

NOTE: Encourage scaling to regular lunges for beginners and intermediates. Enforce sclaing of push-ups to adhere to standards. Allow time to have bar-in-rack configurations to happen.

Scaling:
Stationary Lunges & Elevated Push-ups