(Mobility/Short Strength/Medium Metcon)

Mobility: 10 Min
2 Min Banded Ankle
2 Min Bow and Arrow

Warm-up: 15 Min
2 Rounds of...
15 Sec. Sampson Stretch (each side)
10 PVC Overhead Squat
10 Good Mornings
10 Sit-ups
10 Push-ups
10 Ring Rows

Strength: 20 Min
10 Min E2MOTM
DB Row
5 * 5 * 5 * 5 * 5 *(each side)
*30 Sec Landmine Bus Drivers

Note: Set up landmine stations ahead of time start with 10s or 15s on the barbell for bus drivers Athletes can increase weights as needed. Work with a partner, one person works for a minute then switch. Extra time allocated here for logistics and to cover each movement.

Conditioning: 15 min
12 Min AMRAP
7 Toes-to-Bar
7 Push Press (115/85)
7 Pistols (each side)

Scaling:
Horizontal Toes-to-bar, DB push press, Reverse Lunge