(Mobility/Long Strength/Short Metcon)

Movement Prep: (5 Min.)
2 Rounds...
5 KB Windmills (R)
5 KB Windmills (L)

Warm-up: (15 Min.)
Run/Row/Ski 400 Meters then
3 Rounds:
10 Hollow Rocks
10 Supermans
10 Air Squats
3 Wall Walks
Run/Row/Ski 400 Meters

Strength: (20 Min.)
14 Min E2MOTM
7-6-5-4-3-2-1 Sumo Deadlift

NOTE: Encourage extra wide stance with vertical shins

Conditioning: (12 Min.)
8 Min AMRAP
200m Run
20 Jumping Squats

NOTE: Run this all outside if possible - in FitPark at Central

Scaling:
Air Squats