(Mobility/Long Strength/Short Metcon)

Movement Prep: 5 Min
Theraband Warm-up

Warm-up: 15 Min
2 Rounds of...
15 Sec. Sampson Stretch (each side)
10 PVC Overhead Squat
10 Good Mornings
10 Sit-ups
10 Push-ups
10 Ring Rows

Strength: 25 Min
21 Min EMOTM
5-5-3-3-1-1-1
Min 1 - Weighted Pull-ups
Min 2 - Weighted Push-ups
Min 3 - Weighted Pistol (per leg)
Repeat cycle for 7 rounds

Note: Larger classes partner up to help load bumper plates for the Push-ups.

Conditioning: 15 Min
21-15-9
Burpee Pull-ups (6" Target)
Overhead Squat (115/85)

Scaling: Lower Target, Lighter weight