(Mobility/Long Strength/Short Metcon)

Movement Prep: 10 Min
Squat Series

Warm-up: 15 Min
2 Sampson Complex
25 Stationary Lunges
20 Air squats to Jumping Squats
15 Hanging Shrugs
10 Burpees
5 Inchworms

Strength: 20 Min
Back Squat E2MOTM
7-5-5-3-3-3-1-1-1

Conditioning:15 Min
21-18-15
Russian KB Swings (32/24)
KB Wall Balls (32/24)
2X Double Unders (42-36-30)
10 min cap

Scaled:
Lighter Load, Knees ups, 4X Singles (82-72-60).