(Mobility/Long Strength/Short Metcon)

Movement Prep:
Theraband Warm-up

Warm-up:
With a Partner...
400m Row/ Inchworm Complex
30 Partner Med Ball Sit-ups
20 Partner Med Ball Squat Toss
10 Burpee High 10s

Strength:
15 MIn E3MOTM
Shoulder Press
10*-10*-10*-10*-10*
*4 Arm Bars

Conditioning: 15 Min
12 Min EMOTM
Odd Min: :45 Second Max Cal Row
Even Minute: Perform same number of Wall Balls as calories rowed.

Scaling: Pace