(Mobility/Short Strength/Medium Metcon)

Mobility: 10 Min
Front Rack Series
2 Min T-Spine Roll
2 Min Banded Lat Stretch
2 Min PVC Rack Stretch

Note: Note: Banded Rack Stretch skip to 3:15 on this KStar video...

Warm-up: 10 Min
2 Rounds of...
2 Inchworm Complex
4 Side Plank with Reach (each side)
6 See Saw Step
8 Push-ups
10 Air Squats
200m Run/Row/Ski/2X Bike
Barbell Warm-up #1

Strength: 15 Min
12 Minute E2MOTM
Hang Power Cleans

Note: Hang Power Clean should be from low-hang for maximum power. Emphasize hips back, verticle shin in the hang.

Conditioning: 15 Min
3 Rounds for time
24 Cal Row
12 Squat Cleans (135/95)
6 Push Jerk (135/95)
3 Rope Climbs

Light Bar, 2X rope pull to stand