(Mobility/Short Strength/Medium Metcon)

Mobility: 5 Min
2X Sampson Stretch Complex

Warm-up: 15 Min
2X 10 each
Jumping Jacks
High Knees*
High Heels *
Squats
Lunges*
Mountain Climbers*
Push-ups
Sit-ups
Dancing Crab*
*=10 reps each side

Strength: 15 Min
10 Min E2MOTM
Clean & Jerk
5-5-5-5-5

Conditioning: 25 Min
"Keith"
3 Rounds For Time:
500m Row
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

Scaling: Bar or Box Push-ups, Jumping Pull-ups