(Mobility/Long Strength/Short Metcon)

Movement Prep: 10 Min
Shoulder Series

Warm Up: 10 Min
2 Rounds...
10 Stationary Lunges/Russian Lunges
10 Air Squats/Goblet Squats
10 Russian Swings/American Swings
10 Hanging Shrugs/Kip Swings
10 Sit-ups/Burpees

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

Peak at third single and then go 90%/85%/65%

NOTE: Built in Warm-up so no need for more than one weighted warm-up round. Does not need to be a PR day to be effective.

Conditioning: 15 Min
12 Min AMRAP
12 Push Jerk (115/75)
12 Toes-to-Bar
12 Cal Row

Scaling: Lighter Load, Horizontal Toes-to-Bar