(Mobility/Long Strength/Short Metcon)

Movement Prep:
Squat Series

Warm Up:
8 Min E2MOTM
10 See Saw Steps
10 Push-up to Down-Dog
10 Spiderman Steps
10 OHS w/3 Sec Pause
Practice Jump Rope Remainder of 2 Min.

Strength:
20 Min E2MOTM (3 Min for 20's)
20-7-5-3-1-3-5-7-20 Back Squat
Build to heavy single (not 1 RM)
Try to remove as little weight as possible on way down

Conditioning:
5 Rounds for time...
50 Double Unders
20m Overhead Walking Lunge (45/25)

Scaling:
100 Singles
Regular Walking Lunge