(Mobility/Long Strength/Short Metcon)

Movement Prep: (5 Min)
3 Minutes of Rotating Plank

NOTE: Rotate every 30 seconds for 2 min then every 15 seconds for last minute. Front, Side, Reverse, Side.

2 Rounds of...
8 See-saw Steps
16 Jumping Jacks
8 Spiderman Steps w/Vert. Rot.
16 Dancing Crabs
8 Cossack Squats
16 Mt. Climbers
200m Row/Ski/2X Bike

Strength: (15 Min)
12 Min E2MOTM
7-7-7-7-7-7 Suitcase Deadlift

NOTE: This is a double KB deadlift. Advise working in partners. Get Fitters can start conservative and build. Experienced athletes can start heavy and stay heavy. If any athletes need more challenge than the double 32 kg then have them go to a single leg double KB.

6 Push-Ups
9 Box Jumps (24/20)
12 Sit-ups

Scaling: Elevated hands, low box, double ab-mat.