A. GENERAL (9:00)
EMOM 9 mins
1- 45 sec Machine
2- 50’ Samson Stretch walking lunges
3- 45 Sec Lateral Lunges

B. MOBILITY / ACTIVATION (2:00)
PNF Pigeon Stretch
5-7 reps of pressing down 5 seconds, stretching 5-7 seconds

C. SPECIFIC (3-5:00)
Get members set up & Ready for the metcon
- Test run:
2 x 20 seconds on, 10 seconds off of each movement

Using a Tabata work format (20 seconds on, 10 seconds off

100 Cal Machine of your choice
100 Air squats
100 Sit-ups

Score: Time
TC 30 minutes
KG: N/A

Scaling Options
Beginner
70 Cal Machine of your choice
70 Air squats
70 Situps

Intermediate
As written

Prone Hamstring curl
3 x 20 @ moderate band

Goal: Hamstring health