(Mobility/Long Strength/Short Metcon)

Movement Prep: (5 Min)
2 Min Pole Squats
2 Min PVC Rack Position

Warm Up: (10 Min)
2 Rounds...
10 Stationary Lunges/Russian Lunges
10 Air Squats/Goblet Squats
10 Russian/ Swings/American Swings
10 Hanging Shrugs/Kip Swings
10 Sit-ups/Burpees

NOTE: First movement is first round, second imovement is second round

Strength: (25 Min)
20 Min E2MOTM (3 Min for 10s)
10-5-3-1-1-1-3-5-10 Front Squat
After peaking at third single, go 90%, 85%, 65%

Conditioning: (15 Min)
9 - 15 - 21
Thrusters (95/65)
Floor Wipers

NOTE: Shooting for sub-10 Minutes on workout so encourgae appropriate scaling. Movement standard for Rx wipers is straight legs throughout and touching at least one toe to bumper on each alternating side. Yoga mats may be warranted for some for comfort.

Light and Ring Rows