(Mobility/Long Strength/Short Metcon)

Movement Prep: 10 Min
2 Min Lax Ball Tricep Smash
2 MIn PVC Stride Stance Goodmorning

Warm Up: 15 Min
KB Warm Up
5 KB Floor Press each side
5 Arm Bars each side
5 Punch and Crunch each side
5 Half Ups each side
5 Overhead Reverse Lunge each side
20 Russian Swings
20 American Swings

Note: Runs like a flow, after 5 reps on each arm stay with the second arm to begin the next movement.

Strength: 20 Min
15 Min E3MOTM
Floor Press
8*-8*-8*-8*-8*
*8 Floor Wipers (4 each side)

Note: https://youtu.be/DhT2KCx1eMM

Conditioning: 15 Min
10 Min. Climb up ladder: 1-2-3-4...
KB Swing (32/24)
Box Jump (30/24)
Ring Dips

Scaling: Light Bell, Low Box, Leg or Band Assisted Ring Dips.