(Mobility/Short Strength/Medium Metcon)

Movement Prep: 10 Min
2 Min Lat Roll
2 Min PVC Front Rack Stretch

Warm-up: 10 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: 15 Min
10 Min E2MOTM
Push Jerk
5-5-5-5-5

Conditioning: 25 Min
"Tabata Something Else"
8 Rounds of Tabata for each movement
Pull-ups
Push-ups
Sit-ups
Air squats

Score Total Reps

NOTE: Stay with the same movement for all 8 rounds then switch. Make sure proper scaling is acheived with Pull-ups and Push-ups - suggest not using full 20 seconds for these movements - break into two smaller sets that fit within the 20 seconds.

Scaling:
Low reps, Leg Assisted Pull-ups or Ring Rows, Elevated Push-ups