(Mobility/Long Strength/Short Metcon)

Movement Prep: 10 Min
3 Rounds Tabata
Arm Bars Right
Arm Bars Left
Scap Push-ups
Passive Hang

Warm Up: 10 Min
8 Min E2MOTM
10 KB Windmills
10 Push-up to Down-Dog
10 Spiderman Steps
10 OHS w/3 Sec Pause
Practice Jump Rope Remainder of 2 Min.

Strength: 20 Min
14 Min E2MOTM
Front Squats
5-5-3-3-1-1-1

Conditioning: 15 Min
21-15-9
Overhead Squat (115/85)
Ring Dips

Scaling: Light Squats, Leg Assisted Dips