(Mobility/Long Strength/Short Metcon)

Movement Prep:
3 Rounds Tabata
Arm Bars Right
Arm Bars Left
Scap Push-ups
Passive Hang

Warm Up:
8 Min E2MOTM
10 KB Windmills
10 Push-up to Down-Dog
10 Spiderman Steps
10 OHS w/3 Sec Pause
Practice Jump Rope Remainder of 2 Min.

Strength:
14 Min E2MOTM
Front Squats
5-5-3-3-1-1-1

Conditioning:
21-15-9
Overhead Squat (115/85)
Ring Dips

Scaling: Light Squats, Leg Assisted Dips