Movement Prep: 

  • Shoulder Series

Warm-up:
2 Rounds of

  • 1 Minute Jump Rope
  • 10 See Saw Steps
  • 15 Wall-balls
  • 20 Walking Lunges
  • 200m Row

Strength:
10 Min. E2MOTM

  • 3 Pull-up Negatives
  • 4 Ring Dip Negatives
  • 5 Push-up Negatives

Shoot for five second descent

Conditioning:
3 Rounds for time

  • 21 Calorie Row
  • 15 Power Cleans (155/105)
  • 9 Box Jumps (30/24)

Scaled: Light and low