(Mobility/Long Strength/Short Metcon)

Movement Prep:
Theraband Warm-up

Warm-up:
Run/Row/Ski 400 Meters then
3 Rounds:
10 Hollow Rocks
10 Supermans
10 Air Squats
3 Wall Walks
400m Run/Row/Ski/2X Bike

Strength:
12 Min E2MOTM
Shoulder Press
7-5-3-1-1-1

Conditioning:
5 Rounds
15 DB Devil Press (2x35/2x25)
10 DB Overhead Lunge

Scaling:
Light DBs,