(Mobility/Long Strength/Short Metcon)

Movement Prep: 10 Min
2 Min Banded Hip Floss
2 Min Bow and Arrow Stretch

Warm Up: 15 Min
2 Rounds of
1 Min Jump Rope
10 Stride Stance Good Mornings
10 Cossack Squats
10 Russian KB Swings
10 Push-ups
200m Row

Strength: 20 Min
Push Press E2MOTM
7-5-3-1-1-1-3-5-7
AHAP, Then 90%-85%-65%

Note: Start light, slowly and build AHAP (not a PR day) then 90%, 85%, 70%

Conditioning: 15 Min
Crossfit Open 13.2
10 Min AMRAP
5 Shoulder-to-Overhead (115/75)
10 Deadlifts (115/75)
15 Box Jumps (24"/20")

Scaling: Light and Low