(Mobility/Long Strength/Short Metcon)

Movement Prep: (10 Min)
6 Minute Tabata w/ Partner and Band...
Lateral Shuffle
Rotational Row
Rotational Press
* Switch w/Partner after both sides completed of each movement

NOTE: Teach and practice each movement ahead of time. Then first two 20 sec. intervals Athlete 1 does shuffle - one side then the other. Then Athlete 2 comes in and does shuffle next two intervals. Then keep same flow for next two movements. General rule of band choice would be red for ladies and blue for guys, but this is the first time we've done these so we will know more afterwards.

Warm Up: (10 min)
2 Rounds...
10 Stationary Lunges/Russian Lunges
10 Air Squats/Goblet Squats
10 Russian/ Swings/American Swings
10 Hanging Shrugs/Kip Swings
10 Sit-ups/Burpees

Strength: (25 Min)
18 Min E2MOTM
7-6-5-4-3-2-1-1-1 Deadlift

NOTE: There is a built-in warm-up with this rep scheme - after movement instruction allow for one round of warm-up. With a busy class break out the metal and have folks pair up. Goal is to enter PR territory. Make that a "Technical PR" where form does not break down, vs. an absolute PR where it's just anything goes.

Conditioning: (12 Min)
6 Rounds for reps
30 Seconds of Max Toes-to-Bar
30 Seconds of Squat Jumps

NOTE: This one is a major burner - people may not want to use the whole 30 seconds. Anyone not demonstrating full depth on squat jumps gets a med ball under their butt.

Scaling:
Hanging Knee Raises and regular Squats