(Mobility/Long Strength/Short Metcon)

Movement Prep:
2 Min Calf Smash
2 Min Bow and Arrow Stretch

Warm Up:
1 Min Row/Bike/Ski - Easy
3 Rounds:
10 Air Squats
8 Supermans
6 Push-ups
4 Spidermans
2 Wall Walks
1 Min Row/Bike/Ski - Hard

Strength:
5 Rounds EMOTM
5 Ring Rows
5 Strict Handstand Push-ups
5 Weighted Push-ups

Conditioning:
1 Min Max Rep Toes-to-Bar
1 Min Rest
2 Min Max Rep Russian KB Swing (24/16)
1 Min Rest
3 Min Max Rep Double-Under
1 Min Rest
4 Min Bottom-to-bottom Tabata Squat

Scaling:
Knee-ups, Light KB, Singles, Regular Tabata