(Mobility/Long Strength/Short Metcon)

Movement Prep:
2X Sampson Stretch Complex

Warm Up:
Med Ball Warm-up
2 Rounds
10 MB Kayakers (2 Touches=1 rep)
10 MB Wall Sit Front Raises
10 MB Squat Cleans
10 MB Overhead Lunges (each side)
10 MB Wall Balls
10 MB Burpees

Strength:
18 Min. Every 90 Seconds
3-3-3-3 Push Press
2-2-2-2 Push Jerk
1-1-1-1 Split Jerk

Conditioning:
Nancy
5 Rounds
400m Run
15 Overhead Squats (95/65)


Scaling: Row, lighter weight, Overhead Lunge