(Mobility/Long Strength/Short Metcon)

Movement Prep:
2 Min High Hamstring Roll
2 Min Bow and Arrow

Warm Up:
Left side first, then Right
10 Leg Swings
5 Leg Swing to Reverse Lunge
10 Sec. Sampson Stretch

Then, 2 times:
20 Mountain Climbers
10 Push-ups
10 Kip Swings

Then, 2 times:
20 Wall Balls
10 Hollow Rocks
10 PVC Good Mornings

Strength:
Romanian Deadlift
5-5-5-5-5

Conditioning:
15 Min AMRAP
9 Burpee-over-Bar
12 Deadlift (225/165)
15 Chest-to-Bar Pull-ups

Scaling: Jumping C2B, lighter DL,