(Mobility/Long Strength/Short Metcon)

Movement Prep:
2 Min PVC Rack Stretch
2 Min Pole Squats

Warm Up:
2 Rounds of
1 Minute Jump Rope
10 See Saw Steps
15 Wall-balls
20 Walking Lunges
250m Row

Strength:
18 Min E2MOTM
7-6-5-4-3-2-1-1-1 Squat Clean

Conditioning:
1000m Row