(Mobility/Other Skill/Medium Metcon)

Movement Prep: 10 Min
3 Rounds Tabata
KB Windmill (L)
KB Teapot (L)
KB Windmill (R)
KB Windmill (R)

Warm-up: 15 Min
2 Rounds...
10 Stationary Lunges/Russian Lunges
10 Air Squats/Goblet Squats
10 Russian Swings/American Swings
10 Hanging Shrugs/Kip Swings
10 Sit-ups/Burpees

Skill: 15 Min
10 Min Running clock
Ab Mat Get-ups

Note: Start a 10 Min clock and go over the getup together with the class step by step. Then the class can practice reps using an abmat, balancing the flat part on the knuckles of the fist (this is challenging and fun), call out each position (Punch and Crunch, Kickstand, High Hips, Leg under to Post, Lunge and Stand) athletes should be able to keep the abmat balanced on thier fist if they are in proper position.

Conditioning: 20 Min
"The Furnace"
10 Punch-and-crunch each side
1 Min Russian KB Swings
10 Half up (kneeling with hand still on ground) each side
1 Min Russian KB Swings
10 Full Get ups on each side
1 Min Russian KB Swings

Start light and work to AHAP with each section

Scaling:
Start w/light dumbbell