(Mobility/Short Strength/Medium Metcon)

Movement Prep: (5 Min)
4 Min Rotating Plank

Warm-up: (10 Min)
3 Rounds of Tabata...
Russian KB Swings
Air Squats
Mt. Climbers
Jump Rope
Burpees

Strength: (15 Min)
10 Min E2MOTM
5 DB Row Each Side
10 Barbell Shrugs Between Sets

NOTE: Stay light on shrugs

Conditioning: (30 Min with Setup and movement demos)
"Fight Gone Bad"
3 Rounds of 1 Min Each
Wall Balls (20/14 @ 10'/9')
Sumo Deadlift High Pull (75/55)
Box Jump (24/20)
Push Press (75/55)
Row for Cals
Rest

NOTE: Set this up in sequence for quick transitions. Cover rowing exit from foot stretchers. Review all movements but especially SDHP. Read thoroughly this article.

Scaling:
Light, Low, KB SDHP