(Mobility/Fun/Other Skill/Short Metcon)

Movement Prep: (5 Min)
2 Rounds of Tabata
Contralateral Dead Bug
Hollow Plank Hold
Ipsilateral Dead Bug
Scap Push-ups

Warm-up: (10 Min)
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

Fun: (10 Min)
10 Min Hooverball

Skill: (15 Min)
10 Min Practice...
Rope Climbs
Pistols

NOTE: Cover both movements and the divide group into 2 and start them on each activity. Shoot for about a 2 Rope Climb/10 Pistol rotation with 4 rounds total. Set-up pull-up bar with short rope option to practice footwork.

Workout: (20 Min)
3 Rounds for time...
12 Wall Balls (30/20 @ 10'/9')
12 KB Swings (32/24)
12 Box Jumps (30/24)
12 Clapping Push-ups

NOTE: Shoot for scaling that gets everyone done by 12 min mark.

Scaled: Light ball, Russian swing, low box and regular push-ups