(Mobility/Long Strength/Short Metcon)

Movement Prep: (4 Min.)
2 Min Calf smash

NOTE: Athletes can use ends of barbells or foam rollers

Warm Up: (10 Min.)
15 each...
Jumping jacks
High knees (each leg)
High heels (each leg)
Squats
Mountain climbers
Sit-ups
Push ups
Dancing Crab

Strength: (20 Min.)
12 Min E2MOTM
4-4-4-4-4-4
Back Squat

NOTE: Allow for 3 sets of warm-up to get to opening weight - 10-8-6 reps

Conditioning: (20 Min.)
"Annie"
50-40-30-20-10
Double unders
Sit-ups

Scaling:
2X Single Unders