(Mobility/Long Strength/Short Metcon)

Movement Prep: (5 Min.)
2 Min Banded Hips
2 Min Rotating Plank

Warm-up: (10 Min.)
2 Rounds of
1 Min Jump Rope
10 Stride Stance Good Mornings
10 Cossack Squats
10 Russian KB Swings
10 Push-ups
200m Row

Strength: (25 Min.)
20 Min E2MOTM (3 Min for 10s)
10-5-3-1-1-1-3-5-10
Back Squat

NOTE: 10 - 1 is warmup, two singles build to heavy (not necessarily a PR) then drop to 90% for 3, 85% for 5 and 65% for 10.

Conditioning: (15 Min.)
Partner 2K Row
Switch every 200m
Non-rowing partner holds elbow plank

Scaling:
8 Min Row for meters switching every minute & knee plank