(Mobility/Long Strength/Short Metcon)

Movement Prep: 10 Min
5 321 Air squats
Monkey crawl
5 Russian Baby Makers 3 secs @ bottom
Duck Walk
5 PVC Overhead Squat 3 secs @ bottom
PVC Overhead Duck Walk

Note: Air squats are tempo squats 3 sec down, 2 sec pause at bottom, 1 second ascent. Crawl and Walks are across the gym and back

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
Burgener Warm-up
Barbell Warm-up #2

Strength: 25 Min
18 Min E2MOTM
3-3-3 Overhead Squat
2-2-2 Squat Snatch
1-1-1 Snatch Balance

Note: Every 2 mins change movements, increase weights every 6 mIns, record everyones heaviest Snatch Balance for the monthly challenge.

Conditioning: 10 Min
Max Rep Hero Makers (2x50/2x35)

Scaling: Light DBs

Note: Note: Hero Makers consist of a push up with DB's in hand, row left, row right, another push up, DB Squat Clean Thruster