(Mobility/Long Strength/Short Metcon)

Movement Prep:
“Super Inch Worm”

Note:
Twice Through...
Walk Hands Out
Push Up to Down Dog x 5
Spiderman with Twist Left
Spiderman with Twist Right
Mtn Climbers x 20
Side Plank with Reach Left
Side Plank with Reach Right
Push Up to Down Dog x 5
Walk Hands Back

Warm Up: 15 Min
3 Rounds of Tabata
Russian Lunges
Wall Balls
Dancing Crab
KB Side Swings
Burpees

Note: https://youtu.be/1wohq7mVEVc

Strength: 20 min
14 Minute E2MOTM
Push Press
7-6-5-4-3-2-1

Conditioning: 15 Min
9 Minute AMRAP
3 Thrusters (95/65)
3 Toes-to-Bar
6 Thrusters
6 Toes-to-Bar
9 Thrusters
9 Toes-to-Bar
12, 15, etc.

Scaling: Light Load, Horizontal T-2-B