(Mobility/Long Strength/Short Metcon)

Movement Prep: 10 Min
2 Min Banded Hip Floss
2 Min Lax Ball Tricep Smash

Warm-up: 15 Min
2 Rounds of
1 Min Jump Rope
10 Stride Stance Good Mornings
10 Cossack Squats
10 Russian KB Swings
10 Push-ups
200m Row

Strength: 20 Min
Deadliift
3-3-3-3-3+

Note: Note: Give folks plenty of time to warm up to a challenging weight for three (80-85%) before starting the clock. the last set is max rep at 85% of your heaviest set.

Conditioning: 15 Min
9 Min Ladder Climb
1-2-3-4-5-6-7...
Ring Dip
Box Jumps (36"/28")

Scaling:
Leg-assisted Ring Dip, Lower box