(Mobility/Long Strength/Short Metcon)

Movement Prep: 10 Min
Wrist Series

Note:
Hands flat on floor fingers forward rock back and forth plus rotations
Hands flat on floor fingers pointing backward rock back and forth plus rotations
Back of hands flat on floor fingers forward rock back and forth
Back of hands flat on floor fingers poiting backwards rock back and forth
Hands flat on floor raise palms
Hands flat on floor raise to finger tips
Back of hands flat on floor fingers facing each other press up to fists
Fists on floor facing eachother rock back and forth
https://youtu.be/TtO2_vq35fM

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

Strength: 15 Min
10 Min EMOTM
Even Minute
20 Alternating Single Leg V-ups

Odd Minute
Work for 30 seconds Max Handstand Walk or Handstand walk around the box.

Note: Single Leg V ups can be scaled with knee touch, touch as high as possible or with using the arms to prop up the torso and lift legs as high as possible. Scale Hollow hold or tuck hold or reach for heels feet and back on the floor.
https://youtu.be/pMBtJ664Rig
https://youtu.be/OrQtc2IaabU


Conditioning: 25 Min
16 Min AMRAP
8 Strict Pull-ups
4 Front Squat (Bodyweight)

Scaling: Lighter load, leg assisted gymnastics movement

Note: Extra time here for set up, and for athletes to warm up to a working barbell weight.