(Mobility/Long Strength/Short Metcon) - No Bars or Bikes or Ski Ergs or Boxes or 32 KBs
Movement Prep: (5 Min)
2 Min Three-point Pec Stretch
2 Min Lat Roll
Warm-up: (10 Min)
8 Min AMRAP
Across gym and back...
Squat Jumps (fingertips touch ground)
Backwards Bear Crawl
Burpee Broad Jumps
Strength: (20 Min)
16 Min E2MOTM
7-7-5-5-3-3-1-1 Floor Press
NOTE: Set people up under racks with barbells and share stations. Nobody works off of bench. Talk about spotting technique.
Conditioning: (25 Min w/10-15 for Workout)
100 Burpee Pull-ups for time
NOTE: Prescribed is fingertip height for bar (Technically it is 12 inches but we don't have any bars high enough to accomodate taller people). Getting bar-height correct for jumping pull-ups is important. Have sclalers work off of lower bars so they don't have to climb onto a tall box to do their pull-up.
75 Burpees with Jumping Pull-ups