(Mobility/Long Strength/Short Metcon)

Movement Prep: 10 Min
Wrist Series

Warm Up: 15 Min
Left side first, then Right
10 Leg Swings
5 Leg Swing to Reverse Lunge
10 Sec. Sampson Stretch

Then, 2 times:
20 Mountain Climbers
10 Push-ups
10 Kip Swings

Then, 2 times:
20 Wall Balls
10 Hollow Rocks
10 OH squats with PVC

Strength: 15 Min
Romanian Deadlift
5-5-5-5-5


Conditioning:15 Min
10 Min AMRAP
9 Knees-to-Elbow
15 Deadlift (225/165)
21 Box Jumps (24"/20")

Scaling: Hanging Knee-ups, lighter DL, Lower Box Jump