(Mobility/Long Strength/Short Metcon)

Movement Prep:
Scap Series

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:
10 Min E2MOTM
Shoulder Press
5 - 5 - 5 - 5 - 5+
Use 85% of Set #4 for Max Reps in Set #5

Conditioning:
10 Min AMRAP
10 Box Jumps (24"/20")
10 Thrusters (95/65)
10 Burpees Over Bar

Scaling: low box, light load,