(Mobility/Long Strength/Short Metcon)

Movement Prep: 10 MIn
Scap Series

Note: https://youtu.be/phEmsKKD-Ws

Warm Up: 15 Min
With a Partner...
400m Row/ Inchworm Complex
30 Partner Med Ball Sit-ups
20 Partner Med Ball Squat Toss
10 Burpee High 10s
Then...
3 Rounds - 10m Banded Broad Jumps (Purple/Red/Blue)

Strength: 20 Min.
14 Min E2MOTM
7-6-5-4-3-2-1 Sumo Deadlift

NOTE: Encourage extra wide stance with vertical shins
https://www.youtube.com/watch?v=wQHSYDSgDn8

Conditioning: 15 Min
21-15-9
Sumo Deadlift High Pull (95/65)
Knees-to-Elbow

Scaling: KB SDLHP, Hanging Knee Raises

Note: Great core to extremity progression in this video, "Stand, shrug, elbows" Emphasize using the Hip extension to power this movement!
https://youtu.be/B9ArGzh-kYY