(Mobility/Long Strength/Short Metcon)

Movement Prep: 10 Min
Squat Series

Note: 5 Reps of each movement hold last rep for 5 seconds
https://youtu.be/R8Rubqn2BS8

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: 25 Min
20 Min
Back Squat E2MOTM
7-5-5-3-3-3-1-1-1

Conditioning: 10 Min
8 MIn AMRAP
10 Sumo Deadlift High Pull (95/65)
10 Front squats (95/65)

Scaling: Use a Kettlebell

Note: Note: Go over SDLHP for barbell and KB for athletes with shoulder issues. KB SDLHP can keeps elbows low and pull to the collar bone.
https://youtu.be/wE7hFpQuqHw