(Mobility/Long Strength/Short Metcon)

Movement Prep: 10 Min
2 Min Couch Stretch
2 Min PVC Rack Stretch

Warm-up: 15 Min
2 Rounds
250m Erg
10 Stationary Lunges
10 Spiderman w/Vertical Reach
10 Air Squats
10 Kip Swings
2 Inchworm Complex

Strength: 20 Min
16 Min E2MOTM
Single Arm Landmine Thrusters
5-5-5-5 (each arm)
Landmine Bus Drivers
5-5-5-5

Note: 2 Landmine stations can be 2 45 lbs bumper plates laid flat on the floor next to each other with the end of 2 barbells on each side nestled between the plates.
Set up a row of stations Thrusters on one side Bus Drivers on the other
https://youtu.be/Rn-kCQFmsjA
https://youtu.be/EcUficjayCY

Conditioning: 15 Min
12 Min AMRAP
1-2-3-4-5-6...
Hero Makers (2x35/25)
Burpee Box Jump Overs (24/20)

Scaling: Light and Low