(Mobility/Short Strength/Medium Metcon)

Movement Prep: 5 Min
Banded Walking Series

Note: https://youtu.be/Hs20b4JVeLA

Warm-up: 10 Min
8 Min AMRAP
10 Contralateral Deadbugs
10 Russian Lunges
10 Burpees
10 Good Mornings

Strength: 14 Min
Tempo Back Squats 4041
10 Min E2MOTM
3-3-3-3-3

Note: Tempo is :04 seconds slow descent to bottom of squat, immediate :04 slow up, :01 at top to squeeze glutes and finish rep.

Conditioning: 30 Min
300 Russian KB Swings for Time (24/16)
E3MOTM
6 Push-ups
9 Sit-ups
12 Air Squats

Note: Start with 6-9-12.

Scaling: Light Bell, elevated push-ups