(Mobility/Short Strength/Medium Metcon)

Movement Prep: 5 Min
Banded YWTL & 90/90s

Note: https://youtu.be/5Oi2wbddoDE

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: 15 Min
Shoulder Press
9-7-5-3-1

NOTE: GetFIT folks can use DBs or Bars if comfortable

Conditioning: 25 Min
20 Min with a Partner
"Hang In There"
20 Min EMOTM
5 Thrusters (95/65)
5 Burpees

Partner Hangs from Pull-up Bar while other partner completes the 10 reps then rest until the next minute.

Scaling: Lighter load, ring row hang, drop a rep if caught by the clock