(Mobility/Long Strength/Short Metcon)

Movement Prep: 10 Min
Mel's Hip flow
Deep Lunge
Hamstring Stretch
Spiderman with Twist
Pidgeon
Knee Hug
Cossack Lunge

Note: https://youtu.be/3GFjkgHnJJU

Warm Up: 10 Min
With a Partner...
400m Row/SKi/2X Bike • Inchworm Complex
30 Partner Med Ball Sit-ups
20 Partner Med Ball Squat Toss
10 Burpee High 10s

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
50-40-30-20-10
Wall Balls (20/14 @10")
Sit-ups

Scaling: Start at 40, Light and low