(Mobility/Short Strength/Medium)

Mobility:
Squat Series

Warm-up: 15 Min
2 Rounds of...
15 Sec. Sampson Stretch (each side)
10 PVC Overhead Squat
10 Good Mornings
10 Sit-ups
10 Push-ups
10 Ring Rows

Strength: 20 min
16 Minute E2MOTM
Overhead Squat
7-5-5-3-3-1-1-1

Conditioning: 15 Min
20-15-10-5
DB Thrusters (2x50/2x35)
Plyo Skier Hops

Scaling:
light DB Thrusters, Low box for hops

Note: Over and back = 1 rep, Plyo skier hops are Rx'd with a box height that puts the thigh parallel to the ground. A good guideline is to find a box that is about as tall as the lumpy bone part of your shin just below your knee (tibial tuberosity). This is a dynamic movement - check the video, please. A good way to set these up is with a stack of bumper plates as an alternative to a box.
https://youtu.be/dmdswowXf9s