(Mobility/Long Strength/Short Metcon)

Movement Prep:
3 Minutes of Rotating Plank

Warm-up:
2 Rounds of...
8 See-saw Steps
16 Jumping Jacks
8 Spiderman Steps w/Vert. Rot.
16 Dancing Crabs
8 Cossack Squats
16 Mt. Climbers
200m Row/Ski/2X Bike

Strength:
12 Min E2MOTM
7-7-7-7-7-7 Suitcase Deadlift

Conditioning:
9 Min AMRAP
6 Push-Ups
9 Box Jumps (24/20)
12 Sit-ups

Scaling: Elevated hands, low box, double ab-mat.