(Mobility/Long Strength/Short Metcon)

Movement Prep:
Scap Series

Warm Up:
With a Partner...
400m Row/ Inchworm Complex
30 Partner Med Ball Sit-ups
20 Partner Med Ball Squat Toss
10 Burpee High 10s
Then...
3 Rounds - 10m Banded Broad Jumps (Purple/Red/Blue)

Strength:
14 Min E2MOTM
7-6-5-4-3-2-1 Sumo Deadlift

Conditioning:
21-15-9
Sumo Deadlift High Pull (95/65)
Knees-to-Elbow

Scaling: KB SDLHP, Hanging Knee Raises