(Mobility/Other Skill/Medium Metcon)

Movement Prep: 10 Min
Shoulder Series

Note: With a band:
External rotation x 10 reps each side
Lateral raise to 45 degrees x 10 reps each side
Overhead circles x 10 reps clockwise and 10 reps counter clockwise
Overhead assisted stretch x 10 reps + 10 second hold in stretch position
Circles in "T" position x 10 reps in each direction
T position assisted stretch x 10 reps + 10 second hold in stretch position
Circles with Hands at waist height x 10 reps in each direction
Waist height assisted stretch x 10 reps + 10 second stretch hold

*Theraband is band of choice, threaded around post for easy relocations

Warm-up 15 Min
With a Partner...
400m Row/ Inchworm Complex
30 Partner Med Ball Sit-ups
20 Partner Med Ball Squat Toss
10 Burpee High 10s

Skill: 15 Min
Rowing Pick Drill
Note: https://youtu.be/Unw84TWwySI

Conditioning: 20 Min
18 Min AMRAP
9 Cal Any Erg
9 DB Snatches (50/35) each side
9 Handstand Push-ups
9 Chest-to-Bar Pull-ups

Scaling:
Light Snatches, Jumping C2B, Toes or Knees on box for HSPUs or strict DB press for athletes who do not wish to be upsidedown.