(Mobility/Other Skill/Medium Metcon)

Movement Prep: 5 Min
2 Min Butcher Block Stretch
2 Min Pole Squat

Warm-up: 15 Min
2 Sampson Complex
25 Stationary Lunges
20 Air squats to Jumping Squats
15 Hanging Shrugs
10 Burpees
5 Inchworms

Skill: 15 Min
8 Min Partner Tabata Quick Feet

Note: Change Damper setting each Minute (after both athletes) Start at 2 and go 4-6-8-8-6-4-2 Switch setting at the end of each minute during transition.

Conditioning: 25 Min
21-18-15-12
Thrusters (75/55)
Box Jumps (24"/20")
Cal Row

Scaling:
Light and Low