(Mobility/Long Strength/Short Metcon)

Movement Prep: 10 Min
Squat Series

Note: https://youtu.be/SNOKu4QawdU

Warm Up: 10 Min
8 Min AMRAP
Across gym and back...
Push-up / Spiderman Step and Crawl / Push-up
Russian Lunges
Crab Walk
Shuttle Sprint
See Saw Step Broad Jumps

Strength: 30 Min
24 Min E2MOTM
3-3-3 Front Squats
5-5-5 Ring Push-ups
7-7-7 Back Squats
9-9-9 Ring Rows

Note: Larger classes can work with a partner off the rack starting at different stations. Warm up to a single weight for the Front & Back Squats.
emphasie external rotation of the hands at the top of the Push-up and Lat engagenent: slight pull down and scap retraction on the Ring Row.

Conditioning: 15 Min
5 Rounds For Time
10 Back Squat (115/85)
10 Knees-to-Elbow
5 Push Press (115/85)

Scaling: Lighter Back Squat, Hanging Knee Raises, Box/Bar Push-ups