(Mobility/Short Strength/Medium Metcon)

Movement Prep:10 Min
2 Min Hip Floss
2 Min High Hamstring Roll

Warm-up: 15 Min
KB Warm Up
5 KB Floor Press each side
5 Arm Bars each side
5 Punch and Crunch each side
5 Half Ups each side
5 Overhead Reverse Lunge each side
20 Russian Swings
20 American Swings

Note: Runs like a flow, after 5 reps on each arm stay with the second arm to begin the next movement.

Strength: 20 Min
10 Min E2MOTM
Deadlift
3-3-3-3-3

Note: Give athletes plenty of time to warm up and built up to a challenging set of 3 (80-90%) before starting the clock. Weight can be added as you progress through the 3s but each set is a working set and should feel challenging.

Conditioning: 15 Min
15-12-9-12-15
KB Swings (32/24)
Box Jumps (24/20)
Toes-to-Bar

Scaling: Light Bell, Low box, Hanging Knee Raises,