(Mobility/Long Strength/Short Metcon)

Movement Prep: (5 Min)
2 Min Hamstring Roll
2 Min Bow and Arrow Stretch

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: (25 Min)
18 Min E2MOTM
10-5-3-1-1-1-3-5-10 Deadlift
Peak at third single and then go 90%/85%/65%

NOTE: Built in Warm-up so no need for more than one weighted warm-up round. Does not need to be a PR day to be effective.

Conditioning: (15 Min w/ sub 10 for workout)
"CF Open 18.0"
21-15-9
Dumbell Snatch (50/35)
Burpees over Dumbbell (lateral)

NOTE: Prescribed burpees must be jump back and jump forward - not step back and step forward.

Scaling:
Light DB and 15 - 11 - 7 regular burpees