(Mobility/Short Strength/Medium Metcon)

Movement Prep: (10 Min)
2 Rounds of...
5 Single Leg Kettlebell Deadlift (Per Side)
10 Side Plank Clamshells (Per side)
10 Windshield Wipers (10 Per side)

Warm-up: (10 Min)
2 Rounds...
10 Stationary Lunges/Russian Lunges
10 Air Squats/Goblet Squats
10 Russian/ Swings/American Swings
10 Hanging Shrugs/Kip Swings
10 Sit-ups/Burpees

NOTE: First movement is first round, second is second round

Strength: (15 Min)
Good Mornings

NOTE: Warm-up with PVC, then go to unloaded bar, then get into working sets.

Conditioning: (25 Min w/16 Min for workout)
"Tabata Something Else"
8 Rounds of Tabata for each movement
Air squats

Score Total Reps

NOTE: Make sure proper scaling is acheived with Pull-ups and Push-ups - suggest not using full 20 seconds for these movements - break into two smaller sets that fit within the 20 seconds.

Low reps, Ring Rows, Elevated Push-ups