(Mobility/Long Strength/Short Metcon)

Movement Prep:
3 rounds Tabata
Hollow body hold
Reverse Plank
Passive hang
Bear Crawl Touches

Warm-up:
8 Min E2MOTM
10 KB Windmills
10 Push-up to Down-Dog
10 Spiderman Steps
10 OHS w/3 Sec Pause
Practice Jump Rope Remainder of 2 Min.

Strength:
12 Min E3MOTM
Kneeling Bottoms Up KB Press
10 - 10 - 10 - 10 (each side)

Conditioning:
5 Rounds for Time
10 DB Hang Clean & Jerk (50/35)
15 DB Goblet Squats (50/35)

Scaling: Light DB