(Mobility/Short Strength/Medium Metcon)

Movement Prep:
2 Min Banded Ankles
2 Min 3 Point Pec Stretch

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

Strength:
12 Min E3MOTM
Tempo DB Bench or Floor Press
31X1
8-8-8-8

Conditioning:
21 Min E7MOTM
3 Rounds
10 DB Snatch (50/35)
10 DB Front Squat (2X 50/35)

Scaling: Lighter DBs,