(Mobility/Long Strength/Short Metcon)

Movement Prep: 10 Min
2 Min Lax Ball Tricep Smash
2 Min Barbell Calf Smash

Warm Up: 10 Min
2 Rounds
15 Sit-ups
15 Russian Lunges
15 Air Squats
200m Row/Run/Ski/2X Bike

Strength: 25 Min
18 Min E2MOTM
Thrusters
10*-8*-6*-4*-2*-4*-6*-8*-10
•5 Burpees-Over-Bar
Start light build AHAP use the same weights going down the ladder.

Conditioning: 15 Min
3 Rounds for Time
15 Ring Dips
25 Box Jumps (24"/20")
50 Double Unders

Scaling: Leg Assisted Dip, Low Box, 2X Singles