(Short Strength/Partner Metcon)
Warm-up: 15 Min
2 Sampson Complex
25 Stationary Lunges
20 Air squats to Jumping Squats
15 Hanging Shrugs
Sampson Stretch Complex:
Standing Pull Knee to Chest
Lunge forward to Sampson Stretch
drop hands to Spiderman Stretch
Back knee to floor reach forward, up, and back to heel or twisting stretch.
Windmill hands back to front, bring feet closer together and straighten legs for hamstring stretch.
Strength: 10 Min
8 Min EMOTM
Note: Warm-up with a 5-3-1 rep to establish starting weight. Scale with 1 Negative or Leg Assisted Pull-ups
Conditioning: 25 Min
18 Min AMCAP
Athlete 1: Row/Ski/Bike for Calories
Athlete 2: 1 Round of...
10 Wall Balls (20/14 to 10')
8 KB Squat Clean (32/24)
6 Ring Rows
4 Ring Dips
Scaling: Light Ball, Leg assisted Ring Dips