(Short Strength/Partner Metcon)

Warm-up: 15 Min
With a Partner...
400m Row/ Inchworm Complex
30 Partner Med Ball Sit-ups
20 Partner Med Ball Squat Toss
10 Burpee High 10s

Strength: 20 Min
10 Min Running clock
Turkish Get-ups
Start light and build to AHAP

Note: Do a practice rep using an abmat, balancing the flat part on the knuckles of the fist (this is challenging and fun), call out each position (Punch and Crunch, Kickstand, High Hips, Leg under to Post, Lunge and Stand) athletes should be able to keep the abmat balanced on thier fist if they are in proper position. Then set the clock and have the class practice on their own, getting a s heavy as they are comfortable.

Conditioning: 25 Min
"Panic Breathing"
For Time (with a Partner)
500-400-300-200-100 meter Row (Each Athlete)
Partner Kettlebell Rack Hold (2x24/16)
5 Burpee penalty for each drop of kettlebells before meters are acheived

Scaling: Lighter KBs,