(Mobility/Long Strength/Short Metcon)

Movement Prep: 10 Min
Scap Series

Note: Band Pull Apart x 10 reps (Palms up point thumbs out reachback as far as you can)
Band Pull Downs x 10 reps (reach for ceiling shoulders up to ears, keep arms long pull out and down til arms are parallel with ground)
Band Pass Through x 10 reps
Whippet x 10 reps (Arms parallel to ground, band behind back, reach forward, open scaps keep, shoulders down)
Hanging shrug w/ 2 second pause in active position x 10 reps
Scap Push-ups x 10 reps
(Scap Push-ups and Hanging Shrugs may be omitted if they are also in the warm up)


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

Strength: 20 Min
10 Min E2MOTM
Front Squat

Note: Extra time to warm up Front Squat Start reps at 75-80% of 1RM Finish @ 90-95% of 1RM

Conditioning: 15 Min
3 Rounds For Time:
21/18 Cal Row
15 Front Squats (95/65)
9 Chest-to-Bar Pull-ups

Scaling: Light Squats, Jumping Pull-ups

Note: For larger classes partner up with start second athlete at 2 min mark