(Mobility/Long Strength/Short Metcon)

Movement Prep:
2 Rounds of Tabata...
Front Plank
Side Plank (R)
Reverse Plank
Side Plank (L)
Passive Hang

Warm-up:
Partner Med-Ball Toss

Strength:
16 Min EMOTM
4 Pull-up Negatives
4 Push-Up Negatives
4 DB Row Negatives
4 HSPU Negatives

Conditioning:
10 Min AMRAP
8 Goblet Squats (24/16)
8 Box Jumps (24/20)
EMOTM 4 Burpees

Scaling:
3 or 2 Burpees per Minute, Air Squat, Step-ups