(Mobility/Short Strength/Medium Metcon)

Mobility:
2 Rounds
10 Tuck-ups
10 Wall Squats
2 Min Banded Ankles

Warm-up:
2 Rounds of...
15 Sec. Sampson Stretch (each side)
10 PVC Overhead Squat
10 Good Mornings
10 Sit-ups
10 Push-ups
10 Ring Rows

Strength:
8 Min E2MOTM
7-7-7-7 One-Arm DB Row
3 Arm Bars each side between rounds

Skill:
Candlestick Pistols

Conditioning:
16 Min AMRAP
6 Candlestick Pistols
8 Overhead Squats
12 Row for Cals
16 Lateral Bar Hops

Scaling:
Regular Candlesticks, OH Lunges