(Mobility/Long Strength/Short Metcon)

Movement Prep: 10 Min
2 Min Bow and Arrow Stretch
2 Min KB Windmill

Warm-up: 10 Min
3 Rounds of Tabata
Air Squat
Dancing Crab
Russian KB Swing
Mt. Climbers

Strength: 20 Min
10 Min E2MOTM
DB Row
5 * 5 * 5 * 5 * 5 *(each side)
*30 Sec Landmine Bus Drivers

Note: Set up landmine stations ahead of time start with 10s or 15s on the barbell for bus drivers Athletes can increase weights as needed. Work with a partner, one person works for a minute then switch. Extra time allocated here for logistics and to cover each movement.

Conditioning: 20 Min
3 Rounds for Time
800m Run
40 DB Snatch (50/35)
40 Wall Balls (20/14 @10')

Scaling: Light DB and Ball, Row or 6 Rounds of Half Reps.