(Mobility/Long Strength/Short Metcon)

Movement Prep: (5 Min)
30 Seconds Contralateral Dead Bug
30 Seconds Supermans
30 Seconds Ipsilateral Dead Bug
30 Seconds Alternating Plank Reaches

Warm-up: (20 Min)
Left side first, then Right
10 Leg Swings
5 Leg Swing to Reverse Lunge
10 Sec. Sampson Stretch

Then, 2 Rounds:
20 Mountain Climbers
10 Push-ups
10 Kip Swings

Then, 2 Rounds:
20 Wall Balls
10 Hollow Rocks
10 Good Mornings

Strength: (22 Minutes)
14 Min E2MOTM
1-1-1-1-1-1-1 Deadift

NOTE: Allow for 3 Rounds of warm-up before working sets. Start singles at 80% of 1 RM and build to 1 RM +/- 5%

Conditioning: (13 Minutes with Setup)
7 Rounds for time
12 Russian KB Swings (32/24)
4 Burpee Broad Jumps (4'/3')

NOTE: Use edge of mat as one side of BBJ and a piece of tape for target distance (4' is full width of mat) Have hands planted behind line at bottom of burpee, and allow athletes to step to line before broad jump. Scale distance accoringly.

Light and short