(Mobility/Long Strength/Short Metcon)

Movement Prep: 10 Min
Mel's Hip flow

Deep Lunge
Hamstring Stretch
Spiderman with Twist
Knee Hug
Cossack Lunge


Warm Up: 15 Min
2 Rounds...
10 Stationary Lunges/Russian Lunges
10 Air Squats/Goblet Squats
10 Russian Swings/American Swings
10 Hanging Shrugs/Kip Swings
10 Sit-ups/Burpees

Strength: 15 Min
10Min E2MOTM
Back Squat

Conditioning: 20 Min
5 Rounds for Time:
10 Back Squats (60% 5RM)
10 Burpee Over Bar

Scaling: Less than 60% Back Squat, 6 Burpees

Note: Back squats are from the floor, not rack.