(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
Strength: (25 Min)
18 Min E2MOTM
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"
Dumbell Snatch (50/35)
Burpees over Dumbbell (lateral)
NOTE: Prescribed burpees must be jump back and jump forward - not step back and step forward.
Light DB and 15 - 11 - 7 regular burpees