(Mobility/Long Strength/Short Metcon)

Movement Prep: 5 Min
2 Min Calf Smash
2 Min Banded Hip

Warm Up: 10 Min
Partner Med Ball Toss

Strength: 20 Min
16 Min E2MOTM
Even Min 5-5-5-5 (each side)
Landmine Press
Odd Min 5-5-5-5 (each side)
Landmine Row

Note: Have these stations set up ahead of time on the rubber if possible. 2 Pairs of stacked 45s next to each other serves as two stations - one on either side. Have people working in pairs, or 3s if class is full
https://youtu.be/jCfcGei-NqM
https://youtu.be/JrNeMuy0pak

Conditioning: 25 Min
4 Rounds of 1 Min. Each
Box Jump (24/20)
Wall Balls (20/14 @ 10')
Double Unders
KB Swings (24/16)

Switch movements every minute. Rest 1 Min Between Rounds
Score Total Reps

Scaling: Light and Low, 2X Singles