(Mobility/Short Strength/Medium Metcon)

Mobility: 10 Min
2 Min Lax Ball Forearm and Tricep Smash
2 Min Banded Lat Stretch
2 Min PVC Rack Stretch

Warm-up: 15 Min
Med Ball Partner Relay...
Squat to MB / Boot Scrapers
MB Push Press / Walking Lunges
MB Squat Clean / 2X Forward/Backward Bear Crawls
Wall Balls / 2X Monkey Crawl
MB Push-Ups / Burpee Broad Jumps

Strength: 15 Min
10 Min
Turkish Get Up
Start light Build AHAP

Conditioning: 20 Min
18 Min EMOTM
Perform 3 Bear Complex
Start light w/gradual increase to AHAP
Bear Complex = Power Clean, Front Squat, Push Press, Back Squat, Push Press
Performing Squat Clean Thruster for first three movements is encouraged


Scaling: Use DBs