(Short Strength/Partner Metcon)

Warm-up: 15 Min
3 Rounds of Tabata
Passive Hang/Hanging Shrugs/Kip Swings
Russian Swings/American Swings/One-arm Swings
Mountain Climbers/Squat Thrusts/Burpees
Single Unders/Single Leg Singles/Double Unders
Lunges/Reverse Lunge/Jumping Lunge

Strength: 5 Min
Baby Shark Ab Challenge

Note: https://youtu.be/LurCQ9XGkt0
Scissor Kicks
Single leg Alternating V-ups
V-ups
Single leg Alternating Tuck-ups
Tuck-ups
Flutter Kicks
Knees in Mountain Climbers
Hollow Hold Forhead Wipe
Hollow Hold Wave Goodbye
This is going to be hard! Encourage athletes to take breaks as needed and substitute Tuck-ups for any V-ups.

Conditioning: 30 Min
Partner Angie
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

One athlete works at a time, share reps evenly.

Scaling: Jumping Pull-ups, Box or Bar Push-ups, Teams of 3