(Mobility/Short Strength/Medium Metcon)

Movement Prep: 10 Min
5 321 Air squats
Monkey crawl
5 Russian Baby Makers 3 secs @ bottom
Spiderman Step and Crawl
5 PVC Overhead Squat 3 secs @ bottom
Duck Walk

Note: Air squats are tempo squats 3 sec down, 2 sec pause at bottom, 1 second ascent. Crawl and Walks are across the gym and back. Spiderman Step and Crawl: Walk hands out to Plank, Spiderman Step right, Crawl forward to another Plank, Spiderman Step Left...https://youtu.be/baWGieur59c https://youtu.be/GiKENv5Rgqg

Warm-up: 10 Min
8 Min E2MOTM
10 KB Windmills
10 Push-up to Down-Dog
10 Goblet Squats
10 Scap Ring Rows
Practice Jump Rope Remainder of 2 Min.

Strength: 15 Min
Front Squats
3-3-3-3-3

Note: Allow athletes to warm up to 75-80% of 1RM and perform working sets at 75-95%.

Conditioning: 25 Min
Teams of 2 Relay Style
18 Min AMRAP
6 Overhead Squat (95/65)
6 Chest-to-Bar Pull-ups
12 Lateral Bar Hops

Scaling: Unweighted bar, Jumping Chest-to-Bar, bar on ground