(Mobility/Strength/Short Metcon)

Warm-up: (15 Min)
2 Rounds of
1 Minute Jump Rope
10 Spiderman Steps
15 Overhead Squats w/PVC
20 Russian Lunges
250m Row

Strength: (25 Min)
20 Min E2MOTM (3 Min for 10s)
10-5-3-1-1-1-3-5-10 Front Squat
Use Barbell, KB or 2 x DBs

NOTE: Shoot to peak at third single and then descend through 90%, 85% and 65% for 3-5-10. Note - have GetFIIT athletes use a Single KB Goblet style or a Double DB in Front Rack

Conditioning: (20 Min)
Teams of 2
10 Min AMRAP
Athlete 1: 5 Burpees + 10 Air Squats
Athlete 2: Max DB/KB Box Overs (2 x 55/35 over 20/16)
Switch after each 5 + 10

NOTE: KBs work fine for box-overs. In a busy class you can go to step-ups for space conservation.

Scaling: Light and Low