(Mobility/Long Strength/Short Metcon)

Movement Prep: 10 Min
2 Min Couch Stretch
2 Min Lat Roll

Warm Up: 10 Min
Bumper Medley

Note: 10 Reps or Round Trips each...
Torso Twists
Halos
Squat Cleans
Push Presses
Overhead Lunge
Good Mornings
Push-ups
FWD/BWD Jumps
Lateral Jumps

Strength:15 Min
10 Min E2MOTM Strict Press
5 - 5 - 5 - 5 - 5+

Note: Use 85% of Set #4 for Max Reps in Set #5

Conditioning: 25 Min
Teams of 2 Relay Style
18 Min AMRAP
12 Overhead Stationary Lunge (45/25)
6 Toes-to-bar
12 Lateral Hops Over Bumper

Scaling: Horizontal Toes-to-bar or Sit-ups, Smaller Plate