(Mobility/Strength/Short Metcon)

Movement Prep: (5 Min)
2 Min Banded Hip Distraction
2 Min PVC Rack Stretch

Warm-up: (10 Min)
2 Rounds
15 Sit-ups
15 Russian Lunges
15 Burpees
15 Air Squats

Strength: (25 Min)
18 Min E2MOTM
Back Squat
Peak at third slingle and then go 90%/85%/65%

NOTE: Single round of warm-up is all that is needed here. Third single is reference for last three lifts.

Conditioning: (15 Min)
Death by Front Squat/Push Press/Thruster (95/65)
1/1/1, 2/2/2, 3/3/3, etc. until caught by clock

NOTE: Minute one is 1 FS (No Squat Clean), 1 Push-Press (pause at rack after FS) and 1 Thruster. Then second minute is 2 of each, and so on. Make sure people practice the medley with multiple reps - maybe the round of 3 with an empty bar. Anticipated minute of death would be round 6 give or take.

Light bar