(Mobility/Long Strength/Short Metcon)

Movement Prep: 5 Min
Scap Series

Warm Up: 15 Min
Across gym and back...
Squat Jumps (fingertips touch ground)
Backwards Bear Crawl
Burpee Broad Jumps

Strength: 10 Min
2 Rounds
Partner Med-Ball Toss Triplet
10 Sit-up Toss
10 Stagger Stance Twist Toss (each side)
10 One Legged Overhead Toss (each side)

Note: Round 1 lighter ball, round 2 heavier ball or stronger throws

Conditioning: 25 Min
Partner for Time and Calories
"Rowing with Angie"
5 Rounds each of...
Athlete 1: Row for Calories
Athlete 2: 10 Pull-ups, 10 Push-ups, 10 Sit-ups, 10 Air Squats

Scaling: team of three one athlete rest

Note: Both Partners working.