(Mobility/Long Strength/Short Metcon)

Movement Prep: 5 Min
2 Min Banded Hip Floss
2 Min Bow and Arrow

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

Strength: 25 Min
18 Min E2MOTM
10-5-3-1-1-1-3-5-10 Deadlift
Peak at third single and then go 90%/85%/65%

NOTE: Built in Warm-up so no need for more than one weighted warm-up round. Does not need to be a PR day to be effective.

Conditioning: 15 MIn
21-15-9-6-3
Box Jumps (30/24)
KB Wall Ball (32/24)

Scaling: Light and Low