(Mobility/Long Strength/Short Metcon)

Movement Prep:
2 Min Hamstring Roll
1 Min Horizontal Wall Squats
1 Min Wall Squats

Warm-up:
3 Rounds of Tabata...
Stationary Lunges
Sit-ups
Russian KB Swings
Push-ups
Good Mornings
PVC Overhead Squats

Strength:
12 Min E2MOTM
1 1/4 Front Squats
3-3-3-3-3-3

Conditioning:
21-15-9
Wall Balls (30/20 @ 10')
V-ups

Scaling:
Light and Low