(Mobility/Short Strength/Medium Metcon)

Mobility: (5 Min)
2 Min Bow and Arrow Stretch
2 Min Banded Hip Distraction

Warm-up: (15 Min)
2 Rounds...
5 KB Windmills - R
5 KB Windmills - L
5 Stagger Stance Good Mornings - R
5 Stagger Stance Good Mornings - L
5 Forwards/Backwards Lunge - R
5 Forwards/Backwards Lunge - L
10 Cossack Squats
10 Push Up to Down Dog

Then...
Teams of 2 Shuttle Sprint Relay - 10 Laps Each

Strength: (15 Min)
10 Minute EMOTM
Push Ups 10 - 1
Second Hold at the Bottom 1 - 10

NOTE: Example - 1st Minute 10 Push Ups, on 10th Push Up Hold for 1 sec at the Bottom
2nd Minute 9 Push Ups, on 9th Push Up Hold for 2 sec at the Bottom. Bottom is defined as a 1 inch hover over ground, box, or bar. Have people count their seconds with "one one thousand, two one thousand..." because they will not be able to see the clock.

Conditioning: (25 Min)
14 Min AMRAP
Partner 1: Max Cal Row
Partner 2: 1 Round of...

7 One Arm Suitcase Lunge - R (32/24)
7 KB Squat Clean (32/24)
7 One Arm Suitecase Lunge - L (32/24)
7 KB Swing (32/24)

Record Total Calories and Rounds

NOTE: Suitcase lunge may or may not have the KB touch the ground for each rep, but knee should touch for Rx reps. Right leg forward = KB in right hand.

Scaling:
Light KB