(Mobility/Long Strength/Short)

Movement Prep:
5 Point Shoulder Opener

Warm-up:
2 Rounds
15 Sit-ups
15 Russian Lunges
15 Burpees
10xShuttle Sprint w/Partner at end of two rounds

Strength:
8 Min E2MOTM
1 Arm KB Shoulder Press
5-5-5-5 each side

Conditioning:
8 Rounds for time
5 Goblet Squats (24/16)
10 Alternating Lunges w/KB in Front Rack (5 right arm 5 left arm)
15 KB Swings

Scaling:
Light KB