(Mobility/Long Strength/Short Metcon)

Movement Prep: 10 Min
2 Min Quad Roll
1 Min Scap Ring Rows
1 Min Hanging Shrugs

Warm-up: 15 Min
2 Sampson Complex
25 Stationary Lunges
20 Air squats to Jumping Squats
15 Hanging Shrugs
10 Burpees
5 Inchworms

Strength: 20 Min
12 Min E2MOTM
Alternating KB Curtsy Lunge
10*-10*-10*-10*-10*-10*
*= 10 Squat Swings

Note: Extra time here is to cover the 2 movements.
https://youtu.be/6SapVmmKn8I
https://youtu.be/aX8cyq2HYic

Conditioning: 15 Min
3 Rounds For Time
10 Front Squats (135/95)
10 Burpees
10 Pull-ups

Scaling: Light Load, Jumping Pull-ups