(Short Strength/Partner Metcon)

Warm-up: 10 Min
Locomotion

Strength: 15 Min
10 Min Running clock
Turkish Get-ups
Start light and build to AHAP

Note: Do a practice rep using an abmat, balancing the flat part on the knuckles of the fist (this is challenging and fun), call out each position (Punch and Crunch, Kickstand, High Hips, Leg under to Post, Lunge and Stand) athletes should be able to keep the abmat balanced on thier fist if they are in proper position. Then set the clock and have the class practice on their own, getting a s heavy as they are comfortable.

Conditioning: 35 Min
With a Partner For Time
100 Overhead Walking Lunge (45/25)
100 Pull-ups
100 Overhead Walking Lunge
100 Partner Med Ball Sit-ups (20/14)
100 Overhead Walking Lunge
100 Push-ups

30 Min Cap

Scaling: Walking Lunges, Jumping Pull-ups, Light Ball, Elevated Pushups