(Mobility/Long Strength/Short Metcon)

Movement Prep:
2 Rounds of Tabata...
Front Plank
Side Plank (R)
Reverse Plank
Side Plank (L)
Passive Hang

Warm-up:
250m Run/Row/Ski/2X Bike then
3 Rounds:
10 Hollow Rocks
10 Supermans
10 Air Squats
10 Plank Shoulder Taps
250m Run/Row/Ski/2X Bike

Strength:
16 Min EMOTM
4 Pull-up Negatives
4 Push-Up Negatives
4 DB Row Negatives
4 HSPU Negatives

Conditioning:
10 Min AMRAP
8 Goblet Squats (24/16)
8 Jumping Lunges
EMOTM 4 Burpees

Scaling:
3 or 2 Burpees per Minute, Air Squat, Step-ups