(Mobility/Long Strength/Short Metcon)

Movement Prep: (10 Min)
2 Rounds of Tabata...
Front Plank
Side Plank (R)
Reverse Plank
Side Plank (L)
Passive Hang

Warm-up: (10 Min)
Partner Med-Ball Toss

Strength: (25 Min)
16 Min EMOTM
4 Pull-up Negatives
4 Push-Up Negatives
4 DB Row Negatives
4 HSPU Negatives

NOTE: All negatives should attempt to stay within 3 to 5 seconds on the eccentric phase. Pull-up and Push-up climb to top and then descend. DB Row uses a standard pull to shoulder, but you can allow for more "start your lawnmower" movement o make concentric lift easier - focus is on the down! For HSPU people can go to a stack of ab-mats if needed, or they can also Pike or Kneel from box.

Conditioning: (15 Min)
10 Min AMRAP
8 Goblet Squats (24/16)
8 Box Jumps (24/20)
EMOTM 4 Burpees

NOTE: 10 Minutes STARTS with burpees! Make sure round counters are used. Best scale is to reduce burpee count.

Scaling:
3 or 2 Burpees per Minute, Air Squat, Step-ups