(Mobility/Long Strength/Short Metcon)

Movement Prep: 10 Min
3 rounds Tabata
Hollow body hold
Reverse Plank
Passive hang
Bear Crawl Touches

Warm-up: 15 Min
8 Min E2MOTM
10 KB Windmills
10 Push-up to Down-Dog
10 Spiderman Steps
10 OHS w/3 Sec Pause
Practice Jump Rope Remainder of 2 Min.

Strength: 15 Min
12 Min E3MOTM
Kneeling Bottoms Up KB Press
10 - 10 - 10 - 10 (each side)

Note: https://youtu.be/0ZdWmGu_skA

Conditioning: 20 Min
5 Rounds for Time
10 DB Hang Clean & Jerk (50/35)
15 Wall Balls (30/20 @ 10')

Scaling: Light DB and Ball

Note: DB C&J erk are single arm 5 on one side then 5 on the other.