(Mobility/Long Strength/Short Metcon)

Movement Prep: 15 Min
3 Rounds Tabata
Jumping Jacks
Skaters
High Steps
Lateral Hurdles
Fwd/Bkwd Quick Steps
Drop Squats

Note: https://youtu.be/vaXO8FvYWtI

Warm Up: 10 Min
Partner Med-ball Toss

Fun: 5 Min
3 Min Cone Game

Note: https://www.instagram.com/p/BneyiK5g-NI/?utm

Strength: 20 Min
15 Min E3MOTM
KB Dead Clean and Press
4*4*4*4*4* (each side)
*=20 KB Swings

Note: KB goes to the floor for each rep
https://youtu.be/VJ_3XuYlrKY
https://youtu.be/6fUrgob01UQ

Conditioning: 10 Min
21-15-9
Thrusters (95/65)
Box Jumps (24/20)

Scaling:
Lighter Load, Getfitters use DBs