(Mobility/Short Strength/Medium Metcon)

Mobility: 5 Min
2 Min Banded Hip
2 Min Rotating Plank

Warm-up: 15 Min
10 Rounds (5 Each) Partner Relay Style
2 Burpees
4 Russian Lunges
6 KB Swings
8 Shuttle Sprint

Note: Relay after each movement except the shuttle sprints.
A1: 2 Burpees, A2: 2 Burpees, A1: 4 Russian Lunges, A2: Russian Lunges, A1: KBS, A2: KBS, A1: 1 Shuttle Sprint A2: 1 Shuttle Sprint.
Remember this is a warm up have athletes start slow and increase intensity as they go.

Strength: 15 Min
Deadlift
7-5-3-1-3-5-7

Note: Slowly build AHAP for single, then 90%, 85%, 75%. This is not a PR day, focus on the last three heavy sets.
https://youtu.be/wQHSYDSgDn8

Conditioning: 25 Min
"Guilfoyle's Grit"
20 min AMRAP
200m Run
10 DB Bulgarian Split Squat (2X35/2X25)
10 Lateral Box Jump (16/12)
10 DB Push Press (2X35/2X25)
10 Kayakers (45/25)

Note: https://youtu.be/Ksz5rkmBuTA

submitted by Liz Guilfoyle

Scaling:
Row
Stay Light & Low