(Mobility/Long Strength/Short Metcon)

Movement Prep: 10 Min
Scap Series

Note:
Band Pull Apart x 10 reps (Palms up point thumbs out reachback as far as you can)
Band Pull Downs x 10 reps (reach for ceiling shoulders up to ears, keep arms long pull out and down til arms are parallel with ground)
Band Pass Through x 10 reps
Whippet x 10 reps (Arms parallel to ground, band behind back, reach forward, open scaps keep, shoulders down)
Hanging shrug w/ 2 second pause in active position x 10 reps
Scap Push-ups x 10 reps
(Scap Push-ups and Hanging Shrugs may be omitted if they are also in the warm up)

Warm-up: 15 Min
2 Rounds...
10 Stationary Lunges/Russian Lunges
10 Air Squats/Goblet Squats
10 Russian Swings/American Swings
10 Hanging Shrugs/Kip Swings
10 Sit-ups/Burpees

Strength: 15 Min
10 Min E2MOTM
Shoulder Press
5 - 5 - 5 - 5 - 5+
Use 85% of Set #4 for Max Reps in Set #5

Conditioning: 15 Min
10 Min AMRAP
10 Box Jumps (24"/20")
10 Thrusters (95/65)
10 Burpees Over Bar

Scaling: low box, light load,