(Mobility/Short Strength/Medium Metcon)

Mobility: 10 Min
Theraband Warm-up

Note:
10 Internal/External Rotations each side
10 Backward Arm Circles each side
10 Low Arm Pull Backs and 10 Small Circles each direction
10 Row to Chest

Warm-up: 15 Min
2 Rounds of...
2 Inchworm Complex
4 Side Plank with Reach (each side)
6 See Saw Step
8 Push-ups
10 Air Squats
200m Run/Row/Ski/2X Bike

Strength: 15 Min
8 Min E2MOTM
Floor Press
8*- 8*- 8*- 8*
Max Strict Pull-up

Note: Scale with leg assisted or Strict (Banded) pull-ups. Shoot for 3-5 challenging reps.

Conditioning: 20 Min
20-15-10-5
Thrusters (95/65)
Chest-to-Bar Pull-ups

Scaling:
DB Thruster, Jumping Chest-2-Bar