(Mobility/Long Strength/Short Metcon)

Movement Prep: 15 Min
Super Squat Hip Sequence
8 Min Tabata
Foot Held Flat:
Spiderman Step
Belly Button To Heel
Belly Button To Knee
Belly Button Away

Foot Splayed:
Spiderman Step
Belly Button To Heel
Belly Button To Knee
Belly Button Away

Note: Perform all Movements with the foot held flat on one side (2 Mins), then the other side, then splay the foot and repeat the movements on both sides. Make small circular motions to move the joint while in each position.
https://youtu.be/JBHzXF-mVjY

Warm-up: 15 Min
8 Min AMRAP
Across gym and back...
Lunge-Lunge-Inchworm-Push-up-Inchworm
Squat Jumps (fingertips touch ground)
Backwards Bear Crawl
Burpee Broad Jumps

Barbell Warm-up #1

Strength: 15 Min
14 Min E2MOTM
Hang Squat Clean
5-5-3-3-1-1-1

Conditioning: 15 Min
10-9-8-7-6-5-4-3-2-1
Front Squat (115/75)
Burpee over Bar

Scaling: Lighter Load