(Mobility/Other Skill/Medium Metcon)

Movement Prep: (5 Min)
2 Min Calf Smash
2 Min Quad Roll

Warm-up: (10 Min)
Across gym and back...
Squat Jumps (fingertips touch ground)
Backwards Bear Crawl
Burpee Broad Jumps

Fun: 3 Min Waiter Tag (5 Min)

Skill: (10 Min)

NOTE: Use progression: No rope jumping - Single Unders - No rope power jumping - Power Singles - No rope double thigh tap - Double Unders. Have athletes with a solid double go for triples - even if they are ugly, they are fun!

Workout: (25 Min)
5 Rounds
30 Wall-balls (20/14 @ 10'/9')
20 Burpees

NOTE: Time domains will be widely varied here based on the burpees. If first round takes more than 4 minutes then people should change burpee count to 15, or shoot for 4 rounds. Beginners should be at 20 and 10 for 5 rounds with lots of pacing.

20 Wall-balls light and low, 10 Burpees