(Mobility/Long Strength/Short Metcon)

Movement Prep:
Squat Series

Warm-up:
2 Rounds...
5 Punch and Crunch - R
5 Punch and Crunch - L
10 Russian Lunges
15 Burpees
200m Row/Run/Ski

Strength:
20 Min E2MOTM
4 Back Squats/3 Front Squats

NOTE: Use first 5 rounds to build to AHAP and then stay steady for remaining 5 rounds. Bar can get re-racked to transition from Back to Front Squat.

Conditioning:
5 Rounds for Time

15 Deadlifts (135/95)
20 Kayakers (45/25)

NOTE: DL weight should be (33-40% of 1 RM - Easy! Focus on maintaing good positions even when moving fast. Prescribed kayaker is feet off of the ground.

Scaling:
Go Light