(Mobility/Long Strength/Short Metcon)

Movement Prep:
Super Squat Hip Sequence
8 Min Tabata
Foot Held Flat:
Spiderman Step
Belly Button To Heel
Belly Button To Knee
Belly Button Away

Foot Splayed:
Spiderman Step
Belly Button To Heel
Belly Button To Knee
Belly Button Away


Warm-up:
8 Min AMRAP
Across gym and back...
Lunge-Lunge-Inchworm-Push-up-Inchworm
Squat Jumps (fingertips touch ground)
Backwards Bear Crawl
Burpee Broad Jumps

Barbell Warm-up #1

Strength:
14 Min E2MOTM
Hang Squat Clean
5-5-3-3-1-1-1

Conditioning:
10-9-8-7-6-5-4-3-2-1
Front Squat (115/75)
Burpee over Bar

Scaling: Lighter Load