(Mobility/Short Strength/Medium Metcon)

Mobility:
2 Min Bow and Arrow Stretch
2 Min Banded Hip Distraction

Warm-up:
2 Rounds...
5 KB Windmills - R
5 KB Windmills - L
5 Stagger Stance Good Mornings - R
5 Stagger Stance Good Mornings - L
5 Forwards/Backwards Lunge - R
5 Forwards/Backwards Lunge - L
10 Cossack Squats
10 Push Up to Down Dog

Then...
Teams of 2 Shuttle Sprint Relay - 10 Laps Each

Strength:
10 Minute EMOTM
Push Ups 10 - 1
Second Hold at the Bottom 1 - 10

Conditioning:
14 Min AMRAP
Partner 1: Max Cal Row
Partner 2: 1 Round of...

7 One Arm Suitcase Lunge - R (32/24)
7 KB Squat Clean (32/24)
7 One Arm Suitecase Lunge - L (32/24)
7 KB Swing (32/24)

Record Total Calories and Rounds

Scaling:
Light KB