(Mobility/Short Strength/Medium Metcon)

Movement Prep:
5 Single Leg Kettlebell Deadlift (Per Side)
10 Side Plank Clamshells (Per side)
20 Windshield Wipers (10 Per side)

Warm-up:
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:
8-8-8-8
Good Mornings

Conditioning:
"Tabata Something Else"
8 Rounds of Tabata for each movement
Pull-ups
Push-ups
Sit-ups
Air squats

Score Total Reps

Scaling:
Low reps, Ring Rows, Elevated Push-ups