(Mobility/Long Strength/Short Metcon)

Movement Prep: (5 Min)
Scap Series

Warm-up: (10 Min)
2 Rounds...
10 Stationary Lunges
10 Air Squats
10 Russian Swings
10 Hanging Shrugs
10 Push ups

Strength: (20 Min)
14 Min EMOTM
Odd Minutes: 5 Weighted Pull-ups
Even Minutes: 20-30 Sec L-Sit Hold

NOTE: Have people scale L-sits to get 20 - 30 seconds of static hold. These can be done on Paralettes, Boxes or in Rings. Sclae to a tuck hold, or legs less than horizontal.

Conditioning: (15 Min)
7 Min AMRAP
7 Front Squats (135/95)
7 Burpees Over Bar

Take a bit of time to warm-up for front squat

Scaling:
Light Weight