(Mobility/Long Strength/Short Metcon)

Movement Prep: (6 Min)
2 Rounds
1:00 Roll Overs
1:00 Double Banded Front Squats  - a second band can be fixed to an upright and banded around the waist for the "double banded feature"!

Warm Up: (12 Min)
Run/Row/Ski 400 Meters
then 3 Rounds:
10 Cossack Squats
10 Supermans
10 Air Squats
2 Wall Walks

Run/Row/Ski 400 Meters


Strength: (20 Min)

14 Min E2MOTM Thruster
5 - 5 - 3 - 3 - 1 - 1 - 1

Conditioning: (20 Min - 5 Min Set Up, under 15 Min WORK)
21 - 15 - 9
Front Squats (95/65)
One Arm DB Push Press - R (55/35)
One Arm DB Push Press - L (55/35)

Scaled: Go Light Use Bar for Push Press