(Mobility/Long Strength/Short Metcon)

Movement Prep: 5 min
2 Min Calf Smash
2 Min Pole Squat

Warm-up: 15 min
200m Row
3 Rounds Tabata
Goblet Squat Hold
Tuck-ups
Russian Swings
Glute Bridges (Feet on Medball)
Wall Balls
200m Row

Strength: 25 min
18 Min E2MOTM
Back Squat
7-5-5-3-3-1-1-1-1

Conditioning: 15 Min
"Annie"
50-40-30-20-10
Sit-ups
Double-unders


Scaling: 3x Singles