(Mobility/Other Skill/Medium Metcon)

Movement Prep: 15 Min
"Glute Blaster"
3 Rounds Tabata
Jumping Jacks
High Steps
Lateral Hurdles
Fwd/Bkwd Quick Steps
Drop Squats

Note: https://youtu.be/vaXO8FvYWtI

Warm-up: 10 Min
8 Min Agility Course

Skill: 10 Min
Med Ball Squat Clean

Note: https://youtu.be/ddxSECM4B_Q

Conditioning: 25 Min
With a partner...
1 through 10 through 1
Med Ball Squat Clean (20/14)
Wall Ball (20/14 @ 10')
Med Ball Kayaker (20/14 Over and Back)

NOTE: Partner 1 does 1 rep of first movement then partner 2 does 1 rep of first movement, then they repeat for second movement, repeat for third movement, then they advance to 2 reps each...and on.

Scaling: Light Ball, Turn around at 8 min. mark