(Mobility/Short Strength/Medium Metcon)

Mobility:10 Min
3 Rounds
:10 Plank Hold Right Leg lift
:10 Plank Hold Left Leg Lift
:10 Plank Hold Left Arm Lift
:10 Plank Hold Left Arm Lift
:10 Plank Hold Right Arm, Left Leg Lift
:10 Plank Hold Left Arm, Right Leg Lift
:60 Rest

Warm-up: 15 Min
Run/Row/Ski 400 Meters then
3 Rounds:
10 Hollow Rocks
10 Supermans
10 Air Squats
3 Wall Walks
Run/Row/Ski 400 Meters

Strength: 15 Min
10 Min E2MOTM
Bench or Floor Press
5-5-5-5-5+

Note: Large classes can do floor press. Establish 5 RM in 4th set & use 80% for max-rep in 5th set

Conditioning: 20 Min
15 min AMRAP
5 Candlestick-Burpees
15 Toes to Bar
25 Double Unders

Scaling:
Replace Candlesticks with Airsquat, 2x Singles