(Mobility/Long Strength/Short Metcon)

Movement Prep:
Banded Side Step across Gym
12 Standing Adductor Inside Leg
Banded Side Step back across Gym
12 Standing Adductor Inside Leg

Warm Up:
8 Minute E2MOTM
10 KB Windmills
10 Push-up to Down-Dog
10 Spiderman Steps
10 OHS w/3 Sec Pause
Practice Jump Rope Remainder of 2 Minute

Strength:
12 Minute E2MOTM
Deficit Deadlift
6-6-6-6-6-6

Conditioning:
21-15-9
Hang Power Clean (155/105)
Box Jump (30/24)
KB Swings (24/16)

Scaling:
DB HPC, 2X Singles, lower box