(Mobility/Short Strength/Medium Metcon)

Mobility:
Mel's Hip flow

Warm-up:
KB Warm Up
5 KB Floor Press each side
5 Arm Bars each side
5 Punch and Crunch each side
5 Half Ups each side
5 Overhead Reverse Lunge each side
20 Russian Swings
20 American Swings

Strength:
Shoulder Press
10-10-10-10

Conditioning:
2 Rounds For Time
30 Calorie Row
30 Knees-to-Elbow
30 KB Swings (24/16)
30 Box Jump (24/20)
30 Overhead Walking Lunge (45/25)

Scaling:
Hanging Knee raises, Lighter weight and lower box