(Mobility/Long Strength/Short Metcon)

Movement Prep: 5 Min
Wrist Series

Note: Hands flat on floor fingers forward rock back and forth plus rotations
Hands flat on floor fingers pointing backward rock back and forth plus rotations
Back of hands flat on floor fingers forward rock back and forth
Back of hands flat on floor fingers pointing backwards rock back and forth
Hands flat on floor raise palms
Hands flat on floor raise to finger tips
Back of hands flat on floor fingers facing each other press up to fists
Fists on floor facing eachother rock back and forth
https://youtu.be/TtO2_vq35fM

Warm-up: 15 Min
"Bumper Medley"
10 Reps or Round Trips each...
Torso Twists
Halos
Squat Cleans
Push Presses
Overhead Lunge
Good Mornings
Push-ups
FWD/BWD Jumps
Lateral Jumps

Note: New Version! https://youtu.be/maFL3_yNlWo

Strength: 25 Min
18 Min EMOTM 5-4-3-2-1-5
Strict Pull-ups
Strict Handstand Push-ups
Strict Ring Dips
Last Set of 5 Perform Negatives 3-5 second descent.

Conditioning: 15 Min
18-15-12-9-6-3
Wall Balls (20/14 @ 10')
Reverse Burpees

Scaling: Light Ball, Low Target, Reverse Burpee to a mat or use the hands to help from the seted position.

Note: Feet go straight up never back over the head! https://youtu.be/T_k8alTpFpY