(Short Strength/Partner Metcon)

Warm-up: 15 min
2 Rounds
15 Sit-ups
15 Russian Lunges
15 Burpees
200m Row/Run/Ski/2X Bike

Strength: 15 Min
12 Min E3MOTM
Kneeling Bottoms Up KB Press
10 - 10 - 10 - 10 (each side)


Conditioning: 35 min
For Time with a Partner
10 Rounds Relay (10 rounds/athlete)
12 KB Swings 32/24
40m Shuttle Sprint

30 min Time cap

Scaling:
Russian Swings or lighter weight