(Mobility/Short Strength/Medium Metcon)

Movement Prep: (10 Min)
6 Minute Tabata w/ Partner and Band...
Lateral Shuffle
Rotational Row
Rotational Press
* Switch w/Partner after both sides completed of each movement

NOTE: Teach and practice each movement ahead of time. Then first two 20 sec. intervals Athlete 1 does shuffle - one side then the other. Then Athlete 2 comes in and does shuffle next two intervals. Then keep same flow for next two movements. General rule of band choice would be red for ladies and blue for guys, but this is the first time we've done these so we will know more afterwards.


Warm-up: (15 Min)
Left side first, then Right
10 Leg Swings
5 Leg Swing to Reverse Lunge
10 Sec. Sampson Stretch

Then, 2 times:
20 Mountain Climbers
10 Push-ups
10 Kip Swings

Then, 2 times:
20 Wall Balls
10 Hollow Rocks
10 OH squats with PVC

Strength: (15 Min)
E2MOTM
5-5-5-5
Pause Overhead Squats
3 Second Pause in the Hole

NOTE: This will be significantly lighter than normal 5 Rep. Look for good position and balance in the hole. Good opportunity for athletes to work for external rotation in the shoulder and hip. Watch for butt-wink and try and get athletes to hold strong with hip flexors and not wink.

Conditioning: (20 Min)
12 Min AMRAP
8 Push-ups
12 Pistols
16 Front Rack Lunges (75/55)

Scaling:
Elevated Push-up, Regular Squats, Unweighted Lunges