(Mobility/Short Strength/Medium Metcon)

Mobility: 10 Min
2 Min Bow & Arrow
2 Min T-Spine

Warm-up: 15 Min
With a Partner...
400 m Row/Inchworm Complex
30 Partner Med-ball Sit-ups
20 Partner Med-Ball Squat Toss
10 Partner High-five Burpees
3 Rounds - 10m Banded Broad Jumps (Purple/Red/Blue)

Strength: 10 Min
8 Rounds Tabata
Larry Push-ups

Note: Trainer calls out position:
"Top" (Top of Push-up), "Half" (half way down), "Hover" (1" from ground), Etc...
This is challenging, encourage athletes to scale for start with Bar on Rack or box

Conditioning: 25 Min
"Jackie"
1000m Row
50 Thrusters (45/35)
30 Pull-ups

Scaling: Light Load, Jumping Pull-ups