(Mobility/Long Strength/Short Metcon)

Movement Prep: 10 Min
10 Internal/External Rotations each side
10 Backward Arm Circles each side
10 Low Arm Pull Backs and 10 Small Circles each direction
10 Row to Chest
https://youtu.be/O31MmhW72WE

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: 15 Min
12 Min E2MOTM
Shoulder Press
7-5-3-1-1-1

Conditioning: 20 Min
5 Rounds
15 DB Devil Press (2x35/2x25)
10 DB Overhead Lunge

Scaling:
Light DBs,

Note: https://youtu.be/WTcoQiQEcW8