(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep:
6 Min Squat Therapy
Squat Therapy - E2MOTM
Each Round complete 3 sets of 5 Squats Each set have athletes move closer to the wall

If althetes can accomplish wall squat therapy, give them a PVC and have them do their squats seeing how close they can get their hands and feet together.

Warm-up:
7 Min Agility Course

Fun:
8 Min Musical Medicine Balls
Round 1 - Bear crawl
Round 2 - Frog hop
Round 3 - Inchworm
Round 4 - Duck walk

Athletes that get knocked out must complete synchronized burpees for following rounds

Skill:
9 Min
Handstand Push Up

1 Round Each
Wall Plank
Wall Walk
Back-to-Wall Handstand
Knees or Toes (Pike) on Box
or Back-to-Wall Strict HSPU

Pistol Progressions

Workout:
10 Min AMRAP

10 Handstand Push Ups
20 Alternating Pistols
10 Cal Row/Ski

Last Seen 1/09/17

Scaling:
Push Ups
Sit to Box Pistols