(Mobility/Long Strength/Short Metcon)

Movement Prep: 5 Min
Scap Series

Warm Up: 15 Min
2 Rounds of...
15 Sec. Sampson Stretch (each side)
10 PVC Overhead Squat
10 Good Mornings
10 Sit-ups
10 Push-ups
10 Ring Rows

Strength: 25 Min
20 Min E2MOTM
Overhead Squat
10-5-3-1-1-1-3-5-10
Peak at third single and then go 90%, 85%, 70%

Conditioning: 15 Min
21-15-9
Handstand Pushups
KB Wall Balls (32/24)

Scaling: Knees or Toes on Box for HSPUs, DB Strict Press for athletes who do not wish to be upsidedown, Light KB or KB Squat Cleans