(Mobility/Long Strength/Short Metcon)

Movement Prep: 10 Min
2 Min Hamstring Roll
1 Min Horizontal Wall Squats
1 Min Wall Squats

NOTE: Horizontal Wall Squats: Back on the ground butt towards wall in a passive relax mode to let knees fall to sides with feet in squat position on wall.

Warm-up: 15 Min
3 Rounds of Tabata...
Stationary Lunges
Sit-ups
Russian KB Swings
Push-ups
Good Mornings
PVC Overhead Squats

Strength: 20 Min
12 Min E2MOTM
1 1/4 Front Squats
3-3-3-3-3-3

Note: Extra time to cover the movement and warm up to a 3 rep weight. Focus is on an explosive drive out of the bottom using the bounce. https://youtu.be/WpxxIN_YeLA

Conditioning: 15 Min
21-15-9
Wall Balls (30/20 @ 10')
V-ups

Scaling:
Light and Low

Note: https://youtu.be/Mk4zCq9b6hU