(Short Strength/Partner Metcon)

Mobility: 5 Min
2 Min Lax Tricep Smash
2 Min PVC Rack Stretch

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

Strength: 15 Min
10 Min E2MOTM
Push Press
Establish 5 RM in 4th set & use 80% for max-rep in 5th set

Conditioning: 25 Min
For Time and Reps with a Partner
Row for Cals
Max Thrusters (95/65)

Both Athletes complete each round

Score Total Thrusters

Scaling: 21-18-15-9, Light Thrusters

Note: Encourage slower less powerful athletes to use the scaled calorie numbers.