(Mobility/Long Strength/Short Metcon)

Movement Prep: 10 Min
2 MIn High Hamstring Foam Roll
2 Min 3 Point Pec Stretch
2 Min Calf Smash

Warm-up: 10 Min
8 Min E2MOTM
10 See Saw Steps
10 Kip Swings + 5 Hanging Shrugs
10 Push-up to Down-Dog
10 Spiderman Steps
Practice Jump Rope Remainder of 2 Min.

Strength: 15 Min
12 Min E3MOTM
Owen's Upper Body
4 Supersets
10 DB Bench/Floor Press / 10 Strict Pull Ups

Note: Bigger classes can work in partners to share DBs. Superset is all 20 Reps without rest between movements.

submitted by Robert Owen

Conditioning: 25 Min
"BLK" (Extended Dance Re-Mix)

5 Rounds...
5 Back Squats (135/95)
30 Double Unders

Rest 2 Min

Then,
400m Run

submitted by Brian Lane-Karnas


Scaling:
Light
Singles
Row/Ski