(Mobility/Short Strength/Medium Metcon)

Movement Prep: 10 Min
Mel's Hip Flow

Note:
Deep Lunge
Hamstring Stretch
Spiderman with Twist
Pidgeon
Knee Hug
Cossack Lunge
https://youtu.be/3GFjkgHnJJU

Warm-up: 15 Min
Med Ball Partner Relay...
Squat to MB / Boot Scrapers
MB Push Press / Walking Lunges
MB Squat Clean / 2X Forward/Backward Bear Crawls
Wall Balls / 2X Monkey Crawl
MB Push-Ups / Burpee Broad Jumps

Strength: 10 Min
8 Min E2MOTM
DB Alternating Arnold Press
8-8-8-8 each side

Note: https://youtu.be/3ml7BH7mNwQ

Conditioning: 25 Min
18 Min Partner Relay
3 Burpee Box Jumps (24/20)
6 DB Clusters (2X 50/35)
9 K2E

Scaling: Low Box, Light DB, Hanging Knee Raises

Note: Clusters = Squat Clean Thruster