(Mobility/Long Strength/Short Metcon)

Movement Prep:
2 min Banded Hip
2 min High Hamstring Roll

Warm-up:
200m Row/Ski/2x Bike
10 Reverse Lunges (5 each side)
30 Sec. Hip Flexor Stretch
10 Air Squats
30 Sec Modified Pidgeon
10 Cossack Squats (5 each side)
30 Sec. Cossack Stretch
10 Sumo Squats (5 each side)
30 se. Childs Pose
200m Row/Ski/2x Bike

Strength:
32X1 Back Squat E3MOTM
5-5-5-5-5

Conditioning:
4 Rounds of Tabata for Reps
Kayakers (45/25)
Box Jumps (24/20)
KB Swings (24/16)
Push Ups

Score = total reps

Scaling:
low box, light weight