(Mobility/Long Strength/Short Metcon)

Movement Prep: 5 Min
2 min Banded Hip
2 min High Hamstring Roll

Warm-up: 15 Min
200m Row/Ski/2x Bike
10 Reverse Lunges (5 each side)
30 Sec. Hip Flexor Stretch
10 Air Squats
30 Sec Modified Pidgeon
10 Cossack Squats (5 each side)
30 Sec. Cossack Stretch
10 Sumo Squats (5 each side)
30 se. Childs Pose
200m Row/Ski/2x Bike

https://youtu.be/5KNZcKSBS8A

Strength: 20 Min
32X1 Back Squat E3MOTM
5-5-5-5-5

Note: Tempo Squats = 3 second descent, 2 seconds in the hole, fast up, squeeze glutes at the top.

Conditioning: 20 Mins
4 Rounds of Tabata for Reps
Kayakers (45/25)
Box Jumps (24/20)
KB Swings (24/16)
Push Ups

Score = Total Reps
Note: Change Movements every :30
Emphasize staying consistant with rep totals each round.

Scaling:
low box, light weight