(Mobility/Long Strength/Short Metcon)

Movement Prep: 10 Min
2 Min Couch Stretch
2 Min Calf Smash

Warm-up: 15 Min
2 Rounds of
1 Min Jump Rope
10 Stride Stance Good Mornings
10 Cossack Squats
10 Russian KB Swings
10 Push-ups
200m Row

Strength: 20 Min
16 Min EMOTM
Odd Min: 5 Weighted Box Step-ups (each side)
Even Min: 7 Dumbell Row (each side)

Note: For Larger classes partner up and use Dbs and KBs

Conditioning: 15 Min
800m Run Buy in then...
21-15-9
Wall Balls (30/20 @ 10')
2X Double Unders
800m Run Cash Out


Scaling: Light Ball, 2X Singles