(Mobility/Long Strength/Short Metcon)

Movement Prep: 5 Min
Squat Series

Note: Air squats are tempo squats 3 sec down, 2 sec pause at bottom, 1 second ascent. Crawl and Walks are across the gym and back.
Spiderman Step and Crawl: Walk hands out to Plank, Spiderman Step right, Crawl forward to another Plank, Spiderman Step Left...
https://youtu.be/2e-Quh9ljy8
https://youtu.be/GiKENv5Rgqg

Warm-up: 15 Min
2 Sampson Complex
25 Stationary Lunges
20 Air squats to Jumping Squats
15 Hanging Shrugs
10 Burpees
5 Inchworms

Strength: 25 Min
Back Squat
20 Min E2MOTM (3 Mins for sets of 10)
10-5-3-1-1-1-3-5-10
Peak at third single and then go 90%, 80%, 65%

Conditioning: 15 Min
9 Min AMRAP
18 Wall Ball (20/14@ 10')
9 Toes-to-Bar

Scaling: Light Ball, Horizontal T2B