(Mobility/Long Strength/Short Metcon)

Movement Prep: 10 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


Warm-up: 15 Min
2 Sampson Complex
25 Stationary Lunges
20 Air squats to Jumping Squats
15 Hanging Shrugs
10 Burpees
5 Inchworms

Strength: 20 Min
16 Min E2MOTM
Even Min 5-5-5-5
Landmine Press
Odd Min 5-5-5-5
Landmine Row

Note: Have these stations set up ahead of time on the rubber if possible. 2 Pairs of stacked 45s next to each other serves as two stations - one on either side. Have people working in pairs, or 3s if class is full


Conditioning: 15 Min
9 Min AMRAP
12 Med Ball Kayakers
9 Med Ball Squat Clean
6 Med Ball Burpee Wall Balls

Note: Spend some time covering the MBSC
https://youtu.be/-nk0GqeSTJs