(Mobility/Short Strength/Medium Metcon)

Mobility: 10 Min
2 Min Banded Hip Floss
2 Min T-Spine Roll

Warm-up: 15 Min
KB Warm Up
5 KB Floor Press each side
5 Arm Bars each side
5 Punch and Crunch each side
5 Half Ups each side
5 Overhead Reverse Lunge each side
20 Russian Swings
20 American Swings

Strength: 15 Min
10 Min E2MOTM
Bulgarian Split Squat
Five reps each leg with two DBs or KBs

Note: https://youtu.be/Ksz5rkmBuTA

Conditioning: 20 Min
15 Min AMRAP
Ladder climb 1-2-3-4...
Curtis P's (95/65)
Strict Pull-ups

Note: Curtis P= 1 HSC, Front Rack Lunge R & L, 1 Shoulder to Overhead