(Mobility/Long Strength/Short Metcon)

Movement Prep:
Theraband Warm-up 1
10 Internal/External Rotations each side
10 Backward Arm Circles each side
10 Low Arm Pull Backs and 10 Small Circles each direction
10 Row to Chest

Warm-up:
2 Sampson Complex
25 Stationary Lunges
20 Air squats to Jumping Squats
15 Hanging Shrugs
10 Burpees
5 Inchworms

Strength:
16 Min E2MOTM
Even Min 5-5-5-5
Landmine Press
Odd Min 5-5-5-5
Landmine Row

Conditioning:
9 Min AMRAP
12 Med Ball Kayakers
9 Med Ball Squat Clean
6 Med Ball Burpee Wall Balls