(Mobility/Long Strength/Short Metcon)

Movement Prep: 10 Min
2 Rounds of Tabata...
Front Plank
Side Plank (R)
Reverse Plank
Side Plank (L)
Passive Hang

Warm-up: 10 Min
250m Run/Row/Ski/2X Bike then
3 Rounds:
10 Hollow Rocks
10 Supermans
10 Air Squats
10 Plank Shoulder Taps
250m Run/Row/Ski/2X Bike

Strength: 25 Min
16 Min EMOTM
4 Pull-up Negatives
4 Push-Up Negatives
4 DB Row Negatives
4 HSPU Negatives

NOTE: All negatives should attempt to stay within 3 to 5 seconds on the eccentric phase. Pull-up and Push-up climb to top and then descend. DB Row uses a standard pull to shoulder, but you can allow for more "start your lawnmower" movement to make concentric lift easier - focus is on the down! For HSPU people can Pike or Kneel from box or DB Push Press and slow lower for folks who don't wish to be upsidedown.

Conditioning: 15 Min
10 Min AMRAP
8 Goblet Squats (24/16)
8 Jumping Lunges
EMOTM 4 Burpees

NOTE: 10 Minutes STARTS with burpees! Make sure round counters are used. Best scale is to reduce burpee count.

Scaling:
3 or 2 Burpees per Minute, Air Squat, Step-ups