(Mobility/Short Strength/Medium Metcon)

Mobility: 10 Min
2 Min T-Spine Roll
2 Min Banded Rack Stretch
2 Min PVC Rack Stretch

Warm-up: 15 Min
2 Rounds of...
15 Sec. Sampson Stretch (each side)
10 PVC Overhead Squat
10 Good Mornings
10 Sit-ups
10 Push-ups
10 Ring Rows

Strength: 10
8 Rounds Tabata
Larry Push-ups

Note: Trainer calls out position:
"Top" (Top of Push-up), "Half" (half way down), "Hover" (1" from ground), Etc...
This is challenging, encourage athletes to scale for start with Bar on Rack or box

Conditioning: 25 Min
“The Chief”

Complete 5 rounds of the following:

3 Minute AMRAP of:
3 Power Cleans (135/95);
6 Push-Ups;
9 Air Squats
1:00 Rest

Scaling: Light Power Cleans, Box/Bar Push-ups