(Mobility/Long Strength/Short Metcon)

Movement Prep: (5 Min.)
2 Min Bow and Arrow Stretch
2 Min Rounds of 5 Scap Push-Up, 5 Hanging Shrug, 5 Ring Rows

Warm Up: (10 Min.)
2 Rounds of
1 Minute Jump Rope
10 See Saw Steps
15 Wall-balls
20 Walking Lunges
250m Row

Strength: (25 Min.)
18 Min. E2MOTM
5-5-5 Shoulder Press
3-3-3 Push Press
1-1-1 Push Jerk

NOTE: Have people pair or triple up on racks for this. Note at Central that 6 pm will have EDS happening so you may have to have people coming off the floor. You will

Conditioning: (20 Min. with setup)
6 Rounds for time...
6 Toes-to-bar
12 KB Swing (32/24)
24 Double Unders

12 Min Cap

Scaling:
Hanging Knee Raises, Russian Swings, 48 Singles