(Mobility/Short Strength/Medium Metcon)

Movement Prep: 10 Min
Scap Series

Warm-up: 15 Min
Med Ball Warm-up
2 Rounds
10 MB Kayakers (2 Touches=1 rep)
10 MB Wall Sit Front Raises
10 MB Squat Cleans
10 MB Overhead Lunges (each side)
10 MB Wall Balls
10 MB Burpees

Note: https://youtu.be/ZXKJ4g05H5E

Strength: 15 Min
Z-Press
8-8-8-8-8

Note: STAY LIGHT! This could be a challenging position for some athletes just to sit in. Athletes can sit on a bumper plate to elevate the hips if needed.
Focus here is on core stability and keeping neutral spine.
https://youtu.be/fReC_7JVwpE

Conditioning: 20 Min
For Time
800m Row/Ski/Run/2X Bike
40 Push-ups
800m Row/Ski/Run/2X Bike
30 Push-ups
800m Row/Ski/Run/2X Bike
20 Push-ups
800m Row/Ski/Run/2X Bike
10 Push-ups

Scaling: Elevated Push-ups