(Mobility/Long Strength/Short Metcon)

Movement Prep:
Banded Walk Series

Warm Up:
2X 10 each
Jumping Jacks
High Knees*
High Heels *
Squats
Lunges*
Mountain Climbers*
Push-ups
Sit-ups
Dancing Crab*
*=10 reps each side

Strength:
16 Min E2MOTM
Even Min 5-5-5-5 (each side)
Landmine Press
Odd Min 5-5-5-5 (each side)
Landmine Row

Conditioning:
3 Rounds for Reps
1 Min at each station
Kayaker (45/25)
Push-ups
DB Snatch (50/35)
Goblet Squats (24/16)
Row for Cals
Rest

Scaling: Lighter Weights