(Mobility/Short Strength/Medium Metcon)

Mobility: (5 Min)
2 Rounds
10 Tuck-ups
10 Wall Squats
2 Min Banded Ankles

NOTE: With larger class split group and have half start on Banded ankles.

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: (15 Min)
8 Min E2MOTM
7-7-7-7 One-Arm DB Row
3 Arm Bars each side between rounds

NOTE: Folks can work in pairs to share boxes and DBs.

For Candlestick Pistols setup gray pads, and a single or double thick orange crash pad for practice. Start with Candlestick, and some will be able to progress to pistol for finish. Others will be challenged with the 2 footed stand and can use that for the workout.

Conditioning: (25 Min)
16 Min AMRAP
6 Candlestick Pistols
8 Overhead Squats
12 Row for Cals
16 Lateral Bar Hops

NOTE: For setup have a designated Cansdlestick section in middle of gym. Squats and hops are to the outside. Row stays outside of main area.

Regular Candlesticks, OH Lunges