Movement Prep: 
90 Seconds Each Running Drill...

  • Figure Four
  • Hopping with Lean
  • Running with Jump Rope

Warm-up:
2 Rounds of

  • 1 Min Jump Rope
  • 10 Stride Stance Good Mornings
  • 10 Cossack Squats
  • 10 Bear Crawl Touches
  • 10 Russian Lunges
  • 200m Row

Strength:
12 Min E2MOTM

  • 3-3-3-3-3-3 Deadlift

Conditioning:

  • 10 Minute Max Meter Run

***EMOTM Perform 10 Push-ups***

Scaled: Adjust push-up count downward

Up-Scaled: Wear a weight vest

Extra Work:

10 Min EMOTM

  • Odd: 15/12 Calorie Row (Hard)
  • Even: Max Rep CTB Pull-ups (Do not have to be unbroken)