Mobility:

  • Squat Series

Warm-up:

2 Rounds

  • 15 Sit-ups
  • 15 Russian Lunges
  • 15 Burpees
  • 200m Row/Run/Ski

Strength:

12 Min E2MOTM

  • 3-3-3-3-3-3 Pause Back Squats (3 Sec pause in the hole)

Conditioning:

3 Rounds for time...

  • 30/20 Calorie Row
  • 30 Jumping Pull-ups
  • 30 Wallballs (20/14 @ 10'/9')

Scaled: 20/14 Cals, 20 JPU, 20 WB