(Mobility/Long Strength/Short Metcon)

Movement Prep:
2 Min Lax Ball Tricep Smash
2 Min Couch Stretch

Warm-up:
2 Rounds...
10 Stationary Lunges/Russian Lunges
10 Air Squats/Goblet Squats
10 Russian Swings/American Swings
10 Hanging Shrugs/Kip Swings
10 Sit-ups/Burpees

Strength:
14 Min E2MOTM
Back Squat
5-5-3-3-1-1-1

Workout:
For Time
22-16-10
Front Rack Lunge (135/95)
Ring Dips

Scaling: Db Lunges, Leg Assisted Ring Dips