(Mobility/Short Strength/Medium Metcon)

Movement Prep: 10 Min
Banded Walk Series x 2

Warm-up: 10 Min
3 rounds:
8 Contralateral Dead Bugs
8 Captain Morgans
8 Spiderman steps
8 Cossack Squats
8 Hanging Shrugs w/ 3 second pause in active position

Strength: 15 Min
10 Min E2MOTM
Overhead Squat
5-5-5-5-5

Conditioning: 25 Min
"Bell"
3 Rounds for Time:
21 Deadlifts (185/135)
15 Pull Ups
9 Front Squats (185/135)

Scailng: Lighter load, Jumping Pull-ups