(Mobility/Long Strength/Short)

Movement Prep: 10 Min
5 Point Shoulder Opener
https://youtu.be/eveYJP1indI

Warm-up: 15 MIn
2 Rounds
15 Sit-ups
15 Russian Lunges
15 Burpees
1000m Row w/Partner at end of two rounds switch every 250m

Strength: 15 Min
8 Min E2MOTM
1 Arm KB Rotational Clean & Rotational Press
5-5-5-5 each side

Note: https://youtu.be/OK5Cmvomr8s

Conditioning: 20 Min
8 Rounds for time
5 Goblet Squats (24/16)
10 Alternating Lunges w/KB in Front Rack (5 right arm 5 left arm)
15 KB Swings

Scaling:
Light KB