(Mobility/Long Strength/Short Metcon)

Movement Prep: 15 Min
Theraband Warm-up #1
10 Internal/External Rotations (each side)
10 Backward Arm Circles (each side)
10 Low Arm Pull Backs and 10 Small Circles each direction
10 Row to Chest
Then...
3 Rounds of 3 KB Arm Bars (each side)

Note: This is similar to our "Shoulder Series" but has different Hand Positions and range of motion so please check out the video.
https://youtu.be/O31MmhW72WE

Warm up: 15 Min
Locomotion

Strength:15 Min
10 Min Running clock
Turkish Get-ups
Start light and build to AHAP

Conditioning: 15 Min
2 Rounds for Time
30 Wall Balls (20/14 @10')
25 Deadlift (225/155)
20 Burpees Over Bar
15 Handstand Push-ups

Scaling:
Lighter ball and bar, HSPU on Box.

Note: Give athletes a chance to warm up DL and review HSPU scaling options. https://youtu.be/lz8iFPO4IbU