(Mobility/Long Strength/Short Metcon)

Movement Prep:
2 Min Bow and Arrow Stretch
2 Min KB Windmill

Warm-up:
3 Rounds of Tabata
Air Squat
Burpee
Dancing Crab
Russian KB Swing
Mt. Climbers

Strength:
10 Min E2MOTM
DB Row
5 * 5 * 5 * 5 * 5 *(each side)
*30 Sec Landmine Bus Drivers

Conditioning:
3 Rounds for Time
800m Run
40 DB Snatch (50/35)
40 Wall Balls (20/14 @10')

Scaling: Light DB and Ball, Row or 6 Rounds of Half Reps.