(Mobility/Long Strength/Short Metcon)

Movement Prep: 10 Min
Theraband Warm-up 1

10 Internal/External Rotations each side
10 Backward Arm Circles each side
10 Low Arm Pull Backs and 10 Small Circles each direction
10 Row to Chest

Warm-up: 15 Min
KB Partner Relay
KB Windmills (Each Side) / KB Lunge Pass Through
KB Teapots (Each Side) / 2X KB Bottoms-up Carry
Goblet Squats / KB Bottoms-up Carry
Russian Swings / KB Single Arm Over Head Lunge
American Swings / Burpee-Frog Hop-Frog Hop

Note: Reps are done on one end of the gym the other movements are acrooss the gym and back.
This works just like the Med Ball Partner relay. One person doing reps while the other moves across the gym.
For movemts that happen on each side change sides after on half lalp
Switch hands in the OHL after one length of the gym.

Strength: 15 Min
12 Min E2MOTM
Shoulder Press

Conditioning: 20 Min
5 Rounds
10 DB Devil Press (2x35/2x25)
10 DB Box Step-ups (20'/16" 2x35/2x25)

Light DBs,

Note: https://youtu.be/WTcoQiQEcW8