(Mobility/Long Strength/Short Metcon)

Movement Prep: 10 Min
2 Min Couch Stretch
2 Min Hamstring Roll

Warm Up: 10 Min
Partner Medball Toss

Strength: 20 Min
Bulgarian Split Squat
12 Minute E2MOTM
10-10-10-10-10-10
5 Reps on each leg

Note: https://youtu.be/Ksz5rkmBuTA

Conditioning: 20 Min
Teams of 3
200m Run/Row
10 Box Jumps (24/20)
400m Run/Row
20 Box Jumps (24/20)
600m Run/Row
30 Box Jumps (24/20)

Scaling: Lower Box,

Note: Waterfall Start. Only 2 athletes work at a time. A1 rests after box jumps and starts the 400m when A2 finishes Box Jumps.