(Mobility/Other Skill/Medium Metcon)

Movement Prep: 10 Min
2 Rounds
20 Squat Pulls
20 Squat Presses
20 Squats w/ Antirotation (10 each side)

Note: https://youtu.be/NYVDnvTLl-g

Warm-up: 15 min
2 Rounds
15 Sit-ups
15 Russian Lunges
15 Burpees
200m Row/Run/Ski/2X Bike

Skill: 15 Min
Midline Stability
10 Banded Overhead Squat
10 Banded Lunges (each side)
10 Banded Halos (each direction)

Note: https://youtu.be/4-hQ8Hoe4mM
Athletes may wish to use 2 different color bands a Lighter band for the Overhead Squat which is a more challenging movement and a thicker one for the others.


Conditioning: 20 Min
15 Min AMRAP
21 Overhead Lunges (45/25)
15 Wall Balls (20/14 @10')
9 Pull-ups

Scaling: Unweighted Lunges, Lighter Ball, Leg assisted Pull-ups