(Mobility/Short Strength/Medium Metcon)

Mobility: (5 Min)
Squat Therapy

Warm-up: (12 Min)
10 Rounds (5 Each) Relay Style
2 Burpees
4 Russian Lunges  
6 KB Swings
8 Length Shuttle Sprint

Strength: (18 Min)
14 Min E2MOTM
Hang Squat Clean
5 - 5 - 3 - 3 - 1 - 1 - 1

Conditioning: (25 Min - 5 Min Set Up, 20 Min WORK)
Guilfoyle's Grit
20min AMRAP
200m Run
10 DB Bulgarian Split Squat (35s/25s)
10 Lateral Box Jump (16/12)
10 DB Push Press (35s/25s)
10 Kayaker (35/25)

submitted by Liz Guilfoyle

Scaling:
Row
Stay Light & Low