(Mobility/Long Strength/Short Metcon)

Movement Prep: 10 Min
Banded Walk Series

Warm Up: 10 Min
2X 10 each
Jumping Jacks
High Knees*
High Heels *
Squats
Lunges*
Mountain Climbers*
Push-ups
Sit-ups
Dancing Crab*
*=10 reps each side

Strength: 20 Min
16 Min E2MOTM
Even Min 5-5-5-5 (each side)
Landmine Press
Odd Min 5-5-5-5 (each side)
Landmine Row

Note: Have these stations set up ahead of time on the rubber if possible. 2 Pairs of stacked 45s next to each other serves as two stations - one on either side. Have people working in pairs, or 3s if class is full
https://youtu.be/jCfcGei-NqM
https://youtu.be/JrNeMuy0pak

Conditioning: 20 Min
3 Rounds for Reps
1 Min at each station
Kayaker (45/25)
Push-ups
DB Snatch (50/35)
Goblet Squats (24/16)
Row for Cals
Rest

Scaling: Lighter Weights