(Mobility/Short Strength/Medium Metcon)

Movement Prep: 10 Min
2 Min 3 Point Pec Stretch
2 Min Pole Squat

Warm-up: 15 Min
2 Rounds of
1 Minute Jump Rope
10 Push-ups
15 Wall-balls
20 Walking Lunges
250m Row

Strength: 15 Min
8 Min E2MOTM
Barbell Floor Press
8-8-8-8

Note: Set up to work off racks partner up with larger classes. Allow time for a few warm-up sets.

Conditioning: 20 Min
15 Min AMRAP
250m Row/Ski/2XBike
10 Front Squats (135/95)
250m Row/Ski/2XBike
10 Push Press (135/95)

Scaling: Lighter Load