(Mobility/Long Strength/Short Metcon)

Movement Prep:
2 Min Couch Stretch
2 Min PVC Rack Stretch

Warm-up:
2 Rounds
250m Erg
10 Stationary Lunges
10 Spiderman w/Vertical Reach
10 Air Squats
10 Kip Swings
2 Inchworm Complex

Strength:
16 Min E2MOTM
Single Arm Landmine Thrusters
5-5-5-5 (each arm)
Landmine Bus Drivers
5-5-5-5

Conditioning:
12 Min AMRAP
1-2-3-4-5-6...
Hero Makers (2x35/25)
Burpee Box Jump Overs (24/20)

Scaling: Light and Low