MVMT PREP
Bullet Proof Shoulders 7 reps I, Y, W's
Beast Rock X2
Underswitch X2
Crab ReachX2/
Banded Ankle Dorsiflexion MOB
SL standing Knee Circles X5/

12mins

STRENGTH 3 - STAND UP

CONT DB LAT STEP UP (increase height to 3 45lbs + 25lbs plate high OR Bench, Increase DB lbs)
4 X10/
Wide Grip Chin Ups (lighter band or add weight)
4 X 12
3:20 mins X 4
17mins

Mini MetCon Triplet
Station A. Row+swing
Row 1) 200m (0.12) 2) 175m (0.1) 3) 150m (0.08) 4) 100m (0.06) 5) 50m (0.04)
Swing 1) 20 reps 2) 15reps 3) 10reps 4) 5reps 5) 1 reps
5 min cap 1 min transition
Station B. Run+sit
RUN 1) 0.12 2) 0.1 3) 0.08 4) 0.06 5) 0.04
Sit 1) 20 reps 2) 15reps 3) 10reps 4) 5reps 5) 1 reps
5 min cap 1 min transition
Station
Station C. Ski+Wall Ball
SKI 1) 200m (0.12) 2) 175m (0.1) 3) 150m (0.08) 4) 100m (0.06) 5) 50m (0.04)
Wall Ball 1) 20 reps 2) 15reps 3) 10reps 4) 5reps 5) 1 reps
5 min cap

P1 order : machine, exercise
P2 order : Exercise, Machine
Faster partner starts on Machine 1st, goal is to get through all distances & reps of exercises within 5 mins

ROW-ers move to SKI
SKI-ers move to RUN
RUN-ers move to ROW

21 mins (15 WORK, 4 REST, 2 min EXPLAIN)