(Mobility/Long Strength/Short Metcon)

Movement Prep: 5 Min
2 Min Hamstring Roll
2 Min Lax Ball Tricep Smash

Warm-up: 15 Min
2 Rounds...
10 Stationary Lunges/Russian Lunges
10 Air Squats/Goblet Squats
10 Russian Swings/American Swings
10 Hanging Shrugs/Kip Swings
10 Sit-ups/Burpees

Strength: 25 Min
18 MIn E2MOTM
Sumo Deadlift
7-5-3-1-1-1-3-5-7

Note: Slowly build AHAP for last single, then 90%, 85%, 75%. This is not a PR day, focus on the last three heavy sets.
https://youtu.be/wQHSYDSgDn8

Conditioning: 15 Min
12 Min AMRAP
200m Run
10 Sumo Deadlift High Pulls (32/24)
10 Ring Dips

Scaling: Light Bell, Leg Assisted Ring Dips

Note: https://youtu.be/YMWwvSI9njY