(Short Strength/Partner Metcon)

Movement Prep: 10 Min
2 Min Lat Roll
2 Min Lax Ball Tricep Smash
2 Min Banded Wrist

Note: https://youtu.be/UaB66vNV2jg

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

Strength: 15 Min
10 Min EMOTM
Front Rack Lunge
8-8-8-8-8 (4 each side)

Conditioning: 20 Min
Teams of 2 Relay Style
18 Min AMRAP
6 Overhead Stationary Lunge (95/65)
8 Toes-to-bar
12 Lateral Bar Hops

Scaled: Unweighted bar, hanging Knee Raises, bar on ground