(Mobility/Long Strength/Short Metcon)

Movement Prep: 5 Min
Squat Series

Note: https://youtu.be/SNOKu4QawdU

Warm-up: 15 Min
Med Ball Warm-up
2 Rounds
10 MB Kayakers (2 Touches=1 rep)
10 MB Wall Sit Front Raises
10 MB Squat Cleans
10 MB Overhead Lunges (each side)
10 MB Wall Balls
10 MB Burpees

Note: https://youtu.be/ZXKJ4g05H5E

Strength: 20 Min
16 Min E2MOTM
Single Arm Landmine Thrusters
5-5-5-5 (each arm)
Landmine Bus Drivers
5-5-5-5

Note: 2 Landmine stations can be 2 45 lbs bumper plates laid flat on the floor next to each other with the end of 2 barbells on each side nestled between the plates.
Set up a row of stations Thrusters on one side Bus Drivers on the other
https://youtu.be/Rn-kCQFmsjA
https://youtu.be/EcUficjayCY

Conditioning: 20 Min
12 Min Ladder Climb
1-2-3-4-5-6...
DB Hero Makers (2X 50/35)
Curtis Ps

Note: Hero Maker: Push-up to DB, DB Row in Plank on each side, Squat Clean Thruster
Curtis P: Hang Squat Clean, Front Rack Lunge on each side, Push Press

Scaling: Light DBs