(Mobility/Long Strength/Short Metcon)

Movement Prep: 10 Min
Mel's Hip flow
Deep Lunge
Hamstring Stretch
Spiderman with Twist
Knee Hug
Cossack Lunge

Note: https://youtu.be/3GFjkgHnJJU

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: 25 Min
20 Min E2MOTM (3 Min. on 10s)
Back Squat

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

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

Conditioning: 15 Min
3 Rounds for Time
10 Deadlifts (255/175)
50 Double Unders

Scaling: 2X Singles, lighter load

Note: Use extra time here towarm up the DL.