(Mobility/Long Strength/Short Metcon)

Movement Prep:
Squat Series
Note: Note: https://youtu.be/SNOKu4QawdU

Warm-up:
2 Rounds of...
15 Sec. Sampson Stretch (each side)
10 PVC Overhead Squat
10 Good Mornings
10 Sit-ups
10 Push-ups
10 Ring Rows

Strength:
18 Min E2MOTM
5-5-5 Overhead Squat
3-3-3 Front Squat
1-1-1 Back Squat

Conditioning:
2 Rounds
15 Handstand Push-ups
15 KB Swings (32/24)
15 Med Ball Squat Cleans (30/20)
15 Toes-to-bar

Scaling: Knees or Toes on Box for HSPUs, DB Strict Press for athletes who do not wish to be upsidedown. Light Bell and Ball, Hanging Knee Raises