(Mobility/Long Strength/Short Metcon)

Movement Prep: 5 Min
2 Min Calf Smash
2 Min Rotating Plank

Warm Up: 15 Min
2X 10 each
Jumping Jacks
High Knees*
High Heels *
Squats
Lunges*
Mountain Climbers*
Push-ups
Sit-ups
Dancing Crab*
*=10 reps each side

Strength: 25 min
20 Min E2MOTM (3 Min for 10s)
Back Squat
10-5-3-1-1-1-3-5-10

NOTE: 10 - 1 is warmup, two singles build to heavy (not necessarily a PR) then drop to 90% for 3, 85% for 5 and 65% for 10.

Conditioning: 15 Min
"Annie"
50-40-30-20-10
Double unders
Sit-ups

Scaling: 2X Single Unders