(Mobility/Long Strength/Short Metcon)

Movement Prep: 10 Min
2 Min Hamstring Roll
2 Min 3 Position Pec. Stretch

Warm-up: 15 Min
3 Rounds of Tabata
PVC Good Mornings
One Legged Deadlift (R)
Russian Swings
One Legged Deadlift (L)
Scap Push-ups
Burpees

Strength: 20 Min
14 Min EMOTM 5-5-3-3-1-1-1
Min 1 - Weighted Pull-ups
Min 2 - Weighted Push-ups

Conditioning: 15 Min
10-9-8-7-6-5-4-3-2-1
Deadlift (255/175)
Ring Push-ups

Note: Lighter Load, elevated Push-ups