(Mobility/Long Strength/Short Metcon)

Movement Prep: (5 Min)
2 Min 3 Point Pec Stretch
2 Min Banded Ankles

Warm-up: (10 Min)
2 Rounds of...
1 Min Jump Rope
10 Air Squats
10 Sit-ups
10 Push-ups
10 Ring Rows

Strength: (25 Min w/7 Min Setup)
18 Min EMOTM
Min. 1: 7 Push-ups
Min. 1: 7 Pistols (Each Side)
Min. 1: 7 Weighted Sit-ups

NOTE: Add load to Push-ups and Pistols if necessary. Weighted sit-ups can be done with DB in bow tie position touching chest. Cover scaling options for pistols.

Conditioning: (15 Min w/8 Min Setup)
7 Chest-to-bar Pull Ups
7 Front Squats (135/95)

NOTE: CTB scaling can be regular scale with extra hight pull. Jumping CTBs are good as well - reduce reach to bar as needed with bumpers and boxes. Newbies should use KBs for Front Squats

Jumping or Banded Pull-ups, Goblet Squats