(Mobility/Long Strength/Short Metcon)

Movement Prep: 10 Min
2 Min Banded Hip
2 Min Quad Roll

Warm-up: 15 Min
2 Rounds of
1 Min Jump Rope
10 Stride Stance Good Mornings
10 Cossack Squats
10 Russian KB Swings
10 Push-ups
200m Row

Strength: 15 Min
Deadlift
5-5-5-5

Conditioning: 20 Min
For Time
400m Run
50 Wall Balls (20/14 @10")
40 Deadlifts (115/85)
30 Burpees
20 Chest-to-Bar
400m Run

Scaling: light and low, jumping Chest-to-Bar