(Mobility/Other Skill/Medium Metcon)

Movement Prep: 10 Min
2 Minute Calf Smash
2 Minute Banded Ankle

Warm-up: 10 Min
8 Minute E2MOTM
10 KB Windmills
10 Push-up to Down-Dog
10 Spiderman Steps
10 OHS w/3 Sec Pause
Practice Jump Rope Remainder of 2 Minute.

Skill: 15 Min

Note: Progression for DUs - No Rope Jumping, Singles, No Rope Power Jumps, Power Singles, No Rope Double-Tap, Doubles
Pistol Progression

Workout: 20 Min
Annie Get Your Gun
For Time
Double Unders
20 Pistols after each round

2X Singles, Reverse Lunges