(Mobility/Long Strength/Short Metcon)

Movement Prep: (5 Min)
Shoulder Series

Warm Up: (10 Min)
2 Rounds of
1 Minute Jump Rope
10 See Saw Steps
15 Wall-balls
20 Walking Lunges
250m Row

Strength: (25 Min)
20 Min EMOTM (Min for 10s)
10-5-3-1-1-1-3-5-10
Push Press
Peak at 3rd Single and then go 90%, 80% and 65%

Conditioning: (15 Min)
600m Run
30 Box Jumps (24/20)
400m Run
20 Box Jumps (24/20)
200m Run
10 Box Jumps (24/20)

Scaling:
Low box - Row