(Mobility/Long Strength/Short Metcon)

Movement Prep: 10 Min
2 Min High Hamstring Roll
2 Min Bow and Arrow

Warm Up: 15 Min
Left side first, then Right
10 Leg Swings
5 Leg Swing to Reverse Lunge
10 Sec. Sampson Stretch

Then, 2 times:
20 Mountain Climbers
10 Push-ups
10 Kip Swings

Then, 2 times:
20 Wall Balls
10 Hollow Rocks
10 PVC Good Mornings

Strength: 15 Min
Romanian Deadlift
5-5-5-5-5

Note: Athletes with limited hamstring flexibilty should use Bumper Plates or 12" boxes to limit range of motion and in insure proper position.
https://youtu.be/GZAKFRNtxLY

Conditioning: 20 Min
15 Min AMRAP
9 Burpee-over-Bar
12 Deadlift (225/165)
15 Chest-to-Bar Pull-ups

Scaling: Jumping C2B, lighter DL,