(Mobility/Short Strength/Medium Metcon)

Mobility:10 Min
Mel's Hip flow

Note: Deep Lunge
Hamstring Stretch
Spiderman with Twist
Pigeon
Knee Hug
Cossack Lunge

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

Note: Runs like a flow, after 5 reps on each arm stay with the second arm to begin the next movement.

Strength: 10 Min
Shoulder Press
10-10-10-10

Conditioning: 25 Min
2 Rounds For Time
30 Calorie Row
30 Knees-to-Elbow
30 KB Swings (24/16)
30 Box Jump (24/20)
30 Overhead Walking Lunge (45/25)

Scaling:
Hanging Knee raises, Lighter weight and lower box