(Short Strength/Partner Metcon)

Warm-up: 15 Min
KB Warm-up #2
10 KB Windmills (Each Side)
KB Lunge Pass Through
10 KB Teap Pots (Each Side)
KB Bottoms-up Carry (R)
10 Goblet Squats
KB Bottoms-up Carry (L)
20 Russian Swings
KB Single Arm Over Head Lunge
20 American Swings

Note: Reps are done on one end of the gym the other movements are acrooss the gym and back.
Switch hands in the OHL after one length of the gym.

Strength: 15 Min
10 Min E2MOTM
10 Alternating KB Bridge Press
5 Dual KB Crunches
Max Dual KB Hollow Flutter Kicks

Note: Partner up for large classes and alternate minutes and or use DBs.
Every other minute athletes do
10 Alternating Bridge Presses (Hips high and glutes squeezed for the presses.)
5 Crunches (feet and hips on the floor, knees bent, both arms locked KB at top of the press, keep your low back on the floor and lift your shoulder blades off the ground.
Finish the minute with Max Hollow flutter kicks. Shoulders off the ground, low back pressed into the floor, legs strait toes pointed for the kicks.

Athletes can drop the weights after the presses if needed.

Conditioning: 30 Min
With a Partner
12 Min AMRAP
21 Russian KB Swings (24/16)
15 Deadlifts (155/105)
9 Toes-to-Bar

3 Min Rest

12 Min AMRAP
21 Ab Mat Sit-ups
15 KB Swings
9 Deadlifts (185/135)

One person works at a time
Partner 1 does the 21s, partner 2 does the 15s, partner 1 does the 9s, then partner 2 does 21s, etc.

Scaling: Light Swings and Bars, Hanging Knww Raises