(Mobility/Short Strength/Medium Metcon)

Mobility: 10 Min
2 Min Lax Ball Forearm and Tricep Smash
2 Min Banded Lat Stretch
2 Min PVC Rack Stretch

Note: Flex and extend the wrist during forearm smash and flex and extend the elbow during tricep smash. Banded Lat Stretch skip to 3:15 on this KStar video...
https://youtu.be/ETO5PLzgmNY10 Min

Warm-up: 10 Min
2 Rounds
15 each
Jumping Jacks
High Knees
High Heels
Squats
Mountain Climbers
Push-ups

Strength: 15 Min
Front Squat E2MOTM
5-5-5-5-5

Note: Give athletes time to warm up to a challenging 5 rep weight before starting sets. Each set is a working set.

Conditioning: 25 Min
18 min AMRAP
500m Row
10 Back Squats (135/95)
20 Lateral Bar Hops

Note: Back squats are from the ground. Bigger classes can work in pairs or use skiers and bikes.

Scaling: Lighter Back Squats.