(Mobility/Strength/Short Metcon)

Movement Prep:
2 Rounds - Right Side 1st round, Left Side 2nd...
10 Side-lying DB External Rotations
1 Min Pec Smash w/Lax Ball

Warm-up:
2 Rounds...
400m Run
16 Alternating Reverse Lunges
8 PVC See-saw Steps
16 Mt. Climbers
8 Hanging Shrugs
16 Sit-ups

Strength:
15 Min Every 90 Seconds w/Partner
10-10-10-10-10 Suitcase Deadlift w/KB

Max Distance Farmer's Carry remainder of 90 Sec.

Alternate every 90 seconds w/partner

Conditioning:
9 Minute Ladder Climb: 1-2-3-4-5-6-7-8-?
Push-up
DB/KB Front-Rack Step-up - Right Leg (2 x 55/35 to 20"/16")
DB/KB Front-Rack Step-up - Left Leg (2 x 55/35 to 20"/16")

Scaling:
Box Push-ups and Unweighted Step-ups