(Mobility/Short Strength/Medium Metcon)

Movement Prep: 5 Min
Squat Series

Warm-up: 15 Min
Left side first, then Right
10 Leg Swings
5 Leg Swing to Reverse Lunge
10 Sec. Sampson Stretch

Then, 2 times:
20 Mountain Climbers
10 Push-ups
10 Kip Swings

Then, 2 times:
20 Wall Balls
10 Hollow Rocks
10 OH squats with PVC

Strength: 15 Min
Back Squat
5-5-5-5-5+

Note: Use 85% of Set #4 for Max Reps in Set #5

Conditioning: 25 Min
18 min AMRAP
5 DB Hero Makers (35/25)
10 Wall Balls (20/14 @ 10')
15 Tuck-ups
20 KB Swings (24/16)

Note: Hero Makers consist of a push up with DB's in hand, row left, row right, another push up, DB Squat Clean Thruster

Scaling: Light and Low