(Mobility/Short Strength/Medium Metcon)

Movement Prep:
4 Min Rotating Plank

Warm-up:
2 Rounds
15 Sit-ups
15 Russian Lunges
15 Burpees
200m Row/Run/Ski/2X Bike

Strength:
10 Min E2MOTM
5 sets with 5 lb plates
10 Hollow Rocks
10 Scissor Toe Touches
Roll to :10 Arch Hold

Conditioning:
12 Min AMRAP
5 Shoulder to Overhead (135/95)
10 Pull-ups
15 Box Jumps (24/20)

Scaling: Lighter Load, Low Box, Jumping Pull-ups