(Mobility/Short Strength/Medium Metcon)

Movement Prep: 10 Min
2 Rounds of...
5 Single Leg Kettlebell Deadlift (Per Side)
10 Side Plank Clamshells (Per side)
10 Windshield Wipers (10 Per side)

NOTE:
Clamshell: https://www.youtube.com/watch?v=2rHaVGhEChg
Wiper: https://www.youtube.com/watch?v=X59_4RrU_aA

Warm-up: 10 Min
7 Min Agility Course

Strength: 15 Min
8-8-8-8
Good Mornings

NOTE: Warm-up with PVC, then go to unloaded bar, then get into working sets.

Conditioning: 25 MIn
18 Min AMRAP
10 Med Ball Squat Cleans (20/14)
15 Wall Balls (20/14 @ 10')
20 MB Kayakers (2 Touches = 1 Rep)

Scaling: Light Ball