(Mobility/Long Strength/Short Metcon)

Movement Prep:10 Min
Banded YWTLs


Warm Up:15 Min
Run/Row/Ski 400 Meters then
3 Rounds:
10 Hollow Rocks
10 Supermans
10 Air Squats
3 Wall Walks
400m Run/Row/Ski/2X Bike

Strength: 20 Min
14 Min E2MOTM
Push Jerk
5-5-3-3-1-1-1

Note: Everyone work out of the rack.

Conditioning:15 Min
9 min AMRAP
3 Muscle Ups
6 Push Presses (135/95)
12 Box Jumps (24/20)

Scaling:
Leg assisted MU's, light weight, low box.