(Mobility/Long Strength/Short Metcon)

Movement Prep: 10 Min
Banded YWTLs

Note: https://youtu.be/5Oi2wbddoDE

Warm Up: 15 Min
Run/Row/Ski 400 Meters then
3 Rounds:
10 Hollow Rocks
10 Supermans
10 Air Squats
3 Wall Walks
400m Run/Row/Ski/2X Bike

Strength: 20 Min
14 Min E2MOTM
Push Jerk
5-5-3-3-1-1-1

Note: Everyone work out of the rack.

Conditioning: 15 Min
9 min AMRAP
3 Bar Muscle Ups
6 Push Presses (135/95)
12 Box Jumps (24"/20")

Scaling:
Jumping Bar MU's, Light Weight.