(Mobility/Long Strength/Short Metcon)

Movement Prep: (5 Min)
2 Min PVC Rack Stretch
2 Min Pole Squats

Warm Up: (10 Min)
8 Min E2MOTM
10 See Saw Steps
10 Push-up to Down-Dog
10 Spiderman Steps
10 PVC Front Squat w/3 Sec Pause
Practice Jump Rope Remainder of 2 Min.

Strength: (25 Min)
14 Min E2MOTM
1-1-1-1-1-1-1 Front Squat

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: (15 Min)
9 Min AMRAP
27 Double Unders
12 Weighted Box Step-ups (2 x 50/35 to 20/16)

NOTE: KBs work fine for step-ups.

Scaling:
52 Singles and Light DBs