(Mobility/Short Strength/Medium Metcon)- No Rowing

Mobility: (6 Min)
2 Rounds of Tabata
Contralateral Dead Bug
Alternating Plank Reaches
Ipsilateral Dead Bug
Side Plank w/Vertical Reach

Warm-up: (15 Min)
Run/Row/Ski 400 Meters then
3 Rounds:
10 Hollow Rocks
10 Supermans
10 Air Squats
3 Wall Walks
Run/Row/Ski 400 Meters

Strength: (15 Min)
7-7-7-7-7 KB Swing
5 Punch and Crunch (each side) after each set

NOTE: Encourage people to push themselves with Swings. If they get to a weight where they don't want to go heavier then have them increase weight and do Russian Swings. Leave this as an untimed piece as many will be sharing heavy KBs.

Conditioning: (20 Min with Setup)
"Helen"
400m Run
21 KB Swings
12 Pull-ups

NOTE: Run this outdoors if possible!

Scaling:
200m, 15 Swings, 9 Ring Rows