(Mobility/Long Strength/Short Metcon)

Movement Prep: 5 Min
Scap Series

Warm-up: 15 Min
Partner Med Ball Toss

Strength: 20 Min
12 Min EMOTM
Odd Minute
Tempo DB Bench or Floor Press
31X1
5-5-5-5-5-5

Even Minute
Negative Pull-ups
3-5 second Lower
3-3-3-3-3-3

Note: Work with a partner to share dumbells, Press tempo is a slow :03 down, :01 at the chest. explosive upward press, one second at the top.

Conditioning: 20 Min
21-15-9
Med Ball Squat Clean (30/20)
Burpee Over Ball
Med Ball Kayaker (Over and Back is 1 Rep)

Scaling: Light Ball