(Mobility/Short Strength/Medium Metcon)

Movement Prep: 5 Min
4 Min Rotating Plank

Warm-up: 15 Min
2 Rounds
15 Sit-ups
15 Russian Lunges
15 Burpees
200m Row/Run/Ski/2X Bike

Strength: 15 Min
10 Min E2MOTM
5 sets with 5 lb plates
10 Hollow Rocks
10 Scissor Toe Touches
Roll to :10 Arch Hold

Note: Only athletes who can do a Hollow Rock with breaking position, should consider using any weights. Scale Hollow rock with a tuck rock or hold. Scale scissor touches with a lower touch on the leg. https://www.instagram.com/p/BnojfV5j5jl/?utm_source=ig_web_copy_link

Conditioning: 20 Min
12 Min AMRAP
5 Shoulder to Overhead (135/95)
10 Pull-ups
15 Box Jumps (24/20)

Scaling: Lighter Load, Low Box, Jumping Pull-ups