(Mobility/Other Skill/Medium Metcon)
Movement Prep: (5 Min)
2 Min Banded Hips
2 Min Rotating Plank
Warm-up: (15 Min)
Med Ball Partner Relay...
Squat to MB / Walking Lunges
MB Push Press / Boot Scrapers
MB Squat Clean / 2X Forward/Backward Bear Crawls
Wall Balls / 2X Monkey Crawl
MB Push-Ups / Burpee Broad Jumps
Skill: (5 Min)
NOTE: Discuss scaling with body angle - all rings should start close to ground. Practice easy reps with good external rotation and good hollow position. Be careful not to burn people out.
Workout: (35 Min w/Setup - 15-25 for workout)
21 - 18 - 15 - 12 - 9 - 6 - 3
Wall Balls (30/20)
NOTE: Everyone should be scaled to a level where almost all rounds are BROKEN for Wall-balls and Push-ups. You could encounter highly variable time domains depending on how scaling goes, and there may be some stubborn Rx folks. If 30lb balls are at a premium you can have athletes adjust movement order.
Scaling: Push-ups, Lighter WB