(Mobility/Short Strength/Medium Metcon)

Movement Prep: 10 Min
2 Min Banded Hip stretch
2 Min Calf Smash
2 Min Lax Ball Tricep Smash

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: 15 Min
Deadlift
5-5-5-5-5

Conditioning: 20 Min
3 Rounds 1 Minute each
Rope Climb
Ring Dips
Box Jump (24"/20")
Double Unders
Parallette Pass Through
Rest

Scaling: Rope pull to stand, 2X Singles, Box Pass throughs