(Mobility/Short Strength/Medium Metcon)

Movement Prep:
6 Min Tabata
Super Squat Hip Sequence

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:
Front Squats
7-5-3-1-1-1

Conditioning:
15 min AMRAP
5 DB Hero Makers (2X 35/25)
10 Front Rack Lunges (2X 35/25)
15 Sit Ups
20 KB Swings (24/16)

Scaling: Lighter Load