(Mobility/Long Strength/Short Metcon)

Movement Prep:
2 Min Hamstring Roll
2 Min Couch Stretch
NOTE: Couch stretch video - https://www.youtube.com/watch?v=-o0KNU4WAG0


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

Strength: 18 Min E2MOTM
10-5-3-1-1-1-3-5-10 Deadlift
Peak at third single and then go 90%, 85%, 70%
NOTE: This is not geared as a 1 RM day, so folks should build to a heavy single, but not something that blows them up. The first 3 sets serves as a good warm-up so you don't need a ton of time before starting the clock.


Conditioning:
7 Min AMRAP
7 Double KB/DB Front Squat (2 x 24/16 or 50/35)
7 Burpees
NOTE: Use KBs as first choice for movement as folks still may have tender shoulders from 17.2. Good Rack position for KBs has hands one index finger length away from chin, so don't let folks set KBs on top of shoulders.


Scaling:
Light weight

NOTE: Single KB Goblet Squat would be good for beginners