(Mobility/Long Strength/Short Metcon)

Movement Prep:
3 Rounds Tabata
Jumping Jacks
Skaters
High Steps
Lateral Hurdles
Fwd/Bkwd Quick Steps
Drop Squats

Warm Up:
Partner Med-ball Toss

Fun:
3 Min Cone Game

Strength:
15 Min E3MOTM
KB Dead Clean and Press
4*4*4*4*4* (each side)
*=20 KB Swings

Conditioning:
21-15-9
Thrusters (95/65)
Box Jumps (24/20)

Scaling:
Lighter Load, Getfitters use DBs