(Mobility/Long Strength/Short Metcon)

Movement Prep:
Scap Series

Warm-up:
Partner Med Ball Toss

Strength:
12 Min EMOTM
Odd Minute
Tempo DB Bench or Floor Press
31X1
5-5-5-5-5-5

Even Minute
Negative Pull-ups
3-5 second Lower
3-3-3-3-3-3

Conditioning:
21-15-9
Med Ball Squat Clean (30/20)
Burpee Over Ball
Med Ball Kayaker (Over and Back is 1 Rep)

Scaling: Light Ball