(Mobility/Long Strength/Short Metcon)

Movement Prep:
Scap Series

Warm Up:
Left side first, then Right
10 Leg Swings
5 Leg Swing to Reverse Lunge
10 Sec. Sampson Stretch

Then, 2 times:
20 Mountain Climbers
10 Push-ups
10 Kip Swings

Then, 2 times:
20 Wall Balls
10 Hollow Rocks
10 OH squats with PVC

Strength:
Overhead Squat
5-5-5-5 @70% 1RM

Conditioning:
21-15-9
Overhead Squats (115/85)
Toes-2-Bar

Scaling:
Overhead Lunges, Horizontal T2B