(Mobility/Strength/Short Metcon)

Warm-up:
2 Rounds of
1 Minute Jump Rope
10 Spiderman Steps
15 Overhead Squats w/PVC
20 Russian Lunges
250m Row

Strength:
20 Min E2MOTM (3 Min for 10s)
10-5-3-1-1-1-3-5-10 Front Squat
Use Barbell, KB or 2 x DBs

Peak at third single and then descend through 90%, 85% and 65% for 3-5-10

Conditioning:
Teams of 2
10 Min AMRAP
Athlete 1: 5 Burpees + 10 Air Squats
Athlete 2: Max DB/KB Box Overs (2 x 55/35 over 20/16)
Switch after each 5 + 10


Scaling: Light and Low