(Mobility/Long Strength/Short Metcon)

Movement Prep: 10 Min
2 Min Lax Ball Tricep Smash
2 Min Quad Roll

Warm Up: 15 Min
2 Rounds
KB Warm Up #2
20 Russian Swings
10 Goblet Lunge (each side)
10 Goblet Squat
10 KB Romanian Deadlift
10 Goblet Cossack Squat (each side)
20 American Swings

Note: https://www.instagram.com/p/BwawGvSA3M8/?utm

Strength: 15 Min
12 Min EMOTM
Min 1: Ring Rows
Min 2: Ring Dips
9-9-7-7-5-5

Conditioning: 20 Min
"Helen"
3 Rounds for Time
400m Run
21 KB Swings (24/16)
12 Pull-ups

Scaling: Light Swings, Jumping Pull-ups

Note: encourage athletes to scale for no more that 5 minutes rounds