(Mobility/Long Strength/Short Metcon)

Movement Prep: 10 Min
3 Rounds
30 Seconds Contralateral Dead Bug
30 Seconds Supermans
30 Seconds Ipsilateral Dead Bug
30 Seconds Alternating Plank Reaches

Warm-up: 15 Min
Left side first, then Right
10 Leg Swings
5 Leg Swing to Reverse Lunge
10 Sec. Sampson Stretch

Then, 2 Rounds:
20 Mountain Climbers
10 Push-ups
10 Kip Swings

Then, 2 Rounds:
20 Wall Balls
10 Hollow Rocks
10 Good Mornings

Strength: 20 Min
14 Min E2MOTM
1-1-1-1-1-1-1 Deadift

Note: Extra time here to cover and warm-up DL

Conditioning: 15 Min
8 Min Ladder Climb
2-4-6-8...
Push Press (115/80)
Box Jumps (24"/20")
Toes-to Bar

Note: Light Load, Low Box, Hanging Knee Raises