(Mobility/Long Strength/Short Metcon)

Movement Prep: 10 min
Front Rack Series
2 Min T-Spine Roll
2 Min Banded Rack Stretch
2 Min PVC Rack Stretch

Note: Banded Rack Stretch skip to 3:15 on this kstar video...
https://youtu.be/ETO5PLzgmNY

Warm Up: 15 Min
With a Partner 500m Row/Rotating Plank then...

Virtual Helen
3 Rounds for Time
40 Run-in-place/High-Knees
21 Weightless KB Swings
12 Pull Ups with PVC


Strength: 20 Min
15 Min EMOTM
Min 1: 20-40 sec Tuck Hold
Min 2: Max Ring Push Ups (8-10 reps)
Min 3: Max Ring Rows (8-10 reps)

Note: Emphasize knee together and reaching for heels in the tuck position. Push-ups and pull-ups should start with a retraction of the shoulder blades before bending the elbows.

Conditioning:15 Min
3 Rounds
10 Power Cleans (185/135)
10 Burpees

Scaling:
Light bar