(Mobility/Long Strength/Short Metcon)

FREE WEEK

Movement Prep:
Scap Series

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

Fun:
3 Rounds
Partner Rowling

Conditioning:
18 MIn AMRAP
2 Rope Climbs
20 Med Ball Squat Cleans (30/20)
200m Row

Scaling:
2x Rope Pull-to-Stand, Lighter MB Squat Cleans