(Mobility/Long Strength/Short Metcon)

Movement Prep: 10 Min
TheraBand Warm-up

Note: 10 Internal/External Rotations each side
10 Backward Arm Circles each side
10 Low Arm Pull Backs and 10 Small Circles each direction
10 Row to Chest

Warm Up: 15 Min
2 Sampson Complex
25 Stationary Lunges
20 Air squats to Jumping Squats
15 Hanging Shrugs
10 Burpees
5 Inchworms

Strength: 20 Min
18 Min E2MOTM
3-3-3 Weighted Pull-up
3-3-3 Push Press
3-3-3 Front Squat
Advance to next movement every 2 Min

Note: For large classes work with closely matched athletes in teams of three to reduce the amount of plate changing.

Conditioning: 15 Min
"Josh"
For time
100 strict presses (55/45)
Every minute 5 burpees

Scaling: Lighter load, :15 of Burpees