(Mobility/Long Strength/Short Metcon)

Movement Prep:
“Super Inch Worm”

Warm Up: 15 Min
3 Rounds of Tabata
Russian Lunges
Wall Balls
Dancing Crab
KB Side Swings
Burpees

Strength:
14 Minute E2MOTM
Push Press
7-6-5-4-3-2-1

Conditioning:
9 Minute AMRAP
3 Thrusters (95/65)
3 Toes-to-Bar
6 Thrusters
6 Toes-to-Bar
9 Thrusters
9 Toes-to-Bar
12, 15, etc.

Scaling: Light Load, Horizontal T-2-B