(Mobility/Long Strength/Short Metcon)

Warm-up:
3 Rounds Tabata
Jumping Jacks
Push-ups
Air Squats
Sit-ups
Ring Rows
Burpees

Strength:
Shoulder Press
7-5-3-3-1-1-1

Conditioning:
Fight Gone Agile
3 Rounds of 1 Min of each...
Lateral Skier Box Jumps (16"/20")
Burpees
Death Star
Agility Ladder
Kayakers (45/25)

1 Min Rest between rounds

Scaling: Light and Low