(Mobility/Long Strength/Short Metcon)

Movement Prep: (5 Min)
Banded Hip Distraction
Calf Smash

Warm-up: (10 Min)
8 Min AMRAP
Across gym and back...
Overhead Walking Lunge (PVC)
Squat Jumps
Backwards Bear Crawl
Burpee Broad Jumps

Strength: (25 Min)
20 Min E2MOTM (3 Min for 10s)
10-5-3-1-1-1-3-5-10
Overhead Squat

NOTE: Use last single as baseline and then go 90%, 80% and 65% on way down.

Conditioning: (20 Min w/Instruction - Sub 10 Min workout)
21-15-9
Box Jumps (30/24)
Push-ups
Single-Arm Hand-Switch KB Swings (24/16)

NOTE: Start KB swing work by dialing in the single-arm swing and practicing periodic lower height hand transitions (in front of hips). Then bring transition up to shoulder height, but not every swing. Then work towards a shoulder height transition with every swing. Note the transition turns handle out (external rotation) which then has the back swing rotating with the handle into a thumb back position. You can use the "handshake" analogy to cue the transition.

Scaling:
Low, elevated and no switching every swing