(Mobility/Long Strength/Short Metcon)

Movement Prep: 10 min
2 x Sampson Stretch Complex

Warm-up: 10 min
2 Rounds 15 each
Jumping Jacks
High Knees
High Heels
Squats
Mountain Climbers
Push-ups

Strength: 20 Min
Bulgarian Split Squat
14 Minute E2MOTM
10-10-10-10-10-10-10
5 Reps on each leg


Conditioning: 20 Min w/12 Min clock
5 Min AMRAP
3 Rounds...
10 KB Swings (32/24)
10 Goblet Squats
Remaining Time: Max Rep HSPU

2 Min Rest

5 Min AMRAP
3 Rounds...
10 Wallballs (30/20 @10')
10 Burpees to Med Ball
Remaining TIme: Max Rep HSPU

Note: Review scaling options for HSPU

Scaling:
Lighter Balls, Box HSPU
https://youtu.be/lz8iFPO4IbU