10 Burpees
30 Walking Lunges
Skip for Height Down and Back
Quad Pulls Down and Back
Butt Kicks Down and Back
10 Burpees


45 Sec Ankle Prying per Side – Use a DB or KB
“Best” Hip Flexor Stretch, 45 min Per Side
Tactical Frog Stretch – 1 min
Front Rack Partner Stretch – 1 min per partner


Review all of the movements in the Metcon.
Then spend 5-6 min warming up the movements and selecting appropriate loads etc.


Minute 1: 30 Sec Lunging Battle Ropes
Minute 2: 20 Sec of Thrusters
Minute 3: 30 Sec Bike, Run, Row or Ski for Cal
Minute 4: 20 Sec Dball Over Shoulder
Minute 5: 30 Sec of Shoulder Taps on Wall in HS Position
Minute 6: 20 Sec of Dball Bear Hug Squats
P – 135/95,100/70 Dball, Freestanding shoulder taps if possible
L – 115/75, 70/50 Dball
F – 95.65 50/30 Dball, Elbow Touch Planks


Tabata 20 sec on 10 sec off, alternating movements for 12 rounds total (4 rounds of Each).
Side Plank L
Side Plank R
Wall Sit


50 Cal Bike at a Moderate Pace