(Mobility/Long Strength/Short Metcon)

Mobility:5 Min
Mel's Hip flow

Deep Lunge
Hamstring Stretch
Spiderman with Twist
Pidgeon
Knee Hug
Cossack Lunge

Note: https://youtu.be/3GFjkgHnJJU

Warm Up:10 Min
2 Rounds of
1 Min Jump Rope
10 Stride Stance Good Mornings
10 Cossack Squats
10 Russian KB Swings
10 Push-ups
200m Row

Strength: 30 Min
24 Min E2MOTM
Overhead Squat
4-3-2-1
Front Squat
4-3-2-1
Back Squat
4-3-2-1

Conditioning:15 Min
2400 Meters for time with a partner
200m intervals one partner works at a time
10 Min cap

Scaling: Half meters, row,ski 2x bike