(Mobility/Short Strength/Medium Metcon)

Mobility: 10 Min
5 Point Shoulder Opener
:30 on each side on each stretch

Note: For larger classes take advantage of the silver handle anchor points on long wall of classroom (Central)

Warm-up: 15 Min
2 Rounds...
10 Stationary Lunges/Russian Lunges
10 Air Squats/Goblet Squats
10 Russian Swings/American Swings
10 Hanging Shrugs/Kip Swings
10 Sit-ups/Burpees

Strength: 15 Min
8 Min E2MOTM
Single Arm Landmine Thrusters
5-5-5-5 (each arm)

Note: 2 Landmine stations can be 2 45 lbs bumper plates laid flat on the floor next to each other with the end of 2 barbells on each side nestled between the plates. North also has Landmine Brackets built by Tom. https://youtu.be/J5CV2jX0F1A

Conditioning: 20 Min
GI Fran
Thrusters (95/65)
Burpee Pull-ups

Scaling: Light load, Burpee Jumping Pullups

Note: Bar height for the Burpee Pull-up should be as high as the athlete can reach with both hands for RX.