(Mobility/Long Strength/Short Metcon)

Movement Prep:
2 x Sampson Stretch Complex

Warm-up:
2 Rounds 15 each
Jumping Jacks
High Knees
High Heels
Squats
Mountain Climbers
Push-ups

Strength:
Bulgarian Split Squat
14 Minute E2MOTM
10-10-10-10-10-10-10
5 Reps on each leg

Conditioning:
5 Min AMRAP
3 Rounds...
10 KB Swings (32/24)
10 Goblet Squats
Remaining Time: Max Rep HSPU

2 Min Rest

5 Min AMRAP
3 Rounds...
10 Wallballs (30/20 @10')
10 Burpees to Med Ball
Remaining TIme: Max Rep HSPU


Scaling:
Lighter Balls, Box HSPU