(Mobility/Long Strength/Short Metcon)

Movement Prep:
2 Min Hamstring Roll
2 Min Banded Hip

Warm Up:
2 Rounds of
1 Min Jump Rope
10 Stride Stance Good Mornings
10 Cossack Squats
10 Russian KB Swings
10 Push-ups
200m Row

Strength:
10 Min E2MOTM
KB Single Leg Deadlift
10-10-10-10-10 (each Leg)

Conditioning:
8 Minute Tabata
Alternate between
Deadlifts (275/185)
Burpees Over Bar

Scaling:
lighter Deadlift