(Mobility/Long Strength/Short Metcon)

Movement Prep: 10 Min
3 Rounds Tabata
Boot Scrapers
Scap Push-ups
Dancing Crab
Hanging Shrugs

Warm Up: 15 Min
2 Rounds of
1 Min Jump Rope
10 Stride Stance Good Mornings
10 Cossack Squats
10 Russian KB Swings
10 Push-ups
200m Row

Strength: 25 Min
18 Min E2MOTM
10-5-3-1-1-1-3-5-10 Deadlift
Peak at third single and then go 90%/85%/65%

NOTE: Built in Warm-up so no need for more than one weighted warm-up round. Does not need to be a PR day to be effective.

Conditioning: 10 Min
12 Back Squats (135/95)
9 Push Ups
6 Chest-to-bar Pull-ups

Scaling: Light Squats, Box Push-ups, Jumping Chest-to-Bar