(Mobility/Short Strength/Medium Metcon)

Movement Prep:10 Min
2 Min High Hamstring Roll
1 Min Banded Goodmornings
2 Min Seated Lax Ball Roll Glutes

Note: https://youtu.be/CTRaCzE8pWU

Warm-up: 15 Min
KB Warm Up
5 KB Floor Press each side
5 Arm Bars each side
5 Punch and Crunch each side
5 Half Ups each side
5 Overhead Reverse Lunge each side
20 Russian Swings
20 American Swings

Note: Runs like a flow, work all left side mvements then right side

Strength: 15 Min
10Min E2MOTM
Back Squat
5-5-5-5-5

Note: Give athletes plenty of time to warm up and built up to a challenging set of 5 (70-80%) before starting the clock. Weight can be added as you progress through the 5s but each set is a working set and should feel challenging.


Conditioning :20 Min
15-12-9-12-15
KB Swings (32/24)
Box Jumps (24/20)
Toes-to-Bar

Scaling: Light Bell, Low box, Hanging Knee Raises,