Mobility/Long Strength/Short Metcon

Movement Prep:
2 Min Pole Squats/Wall Squats
2 Min Banded Hip Distraction
NOTE: 1 Min Pole Squats & 1 Min Wall Squats


Warm-up:
Troy Special

Strength:
20 Min E2MOTM (3 Min for 10s)
10-5-3-1-1-1-3-5-10 Back Squat
Peak at third single and then go 90%, 85%, 70%
NOTE: Use first 3 sets as warm-up rather than going heavy. Build through the singles to a heavy single but not shooting for a PR. Then use those percentages to walk down the ladder.


Conditioning:
21-15-9
Overhead Squats (95/65)
Toes-to-Bar
NOTE: Weight should be something that you would need to break up the reps into 2 sets, or it should be a significant effort to go unbroken. TTBs should be scaled in a similar fashion. Workout should take less than 10 minutes - Ideally 5-7 minutes of max effort.


Scaling:
Light OHS or Lunge and Horizontal TTB