(Mobility/Other Skill/Medium Metcon)

Movement Prep:(10 Min)
6 Minute Tabata w/ Partner and Band...
Lateral Shuffle
Rotational Row
Rotational Press

* Switch w/Partner after both sides completed of each movement

Note: Teach and practice each movement ahead of time. Then first two 20 sec. intervals Athlete 1 does shuffle - one side then the other. Then Athlete 2 comes in and does shuffle next two intervals. Then keep same flow for next two movements. General rule of band choice would be red for ladies and blue for guys, but this is the first time we've done these so we will know more afterwards.

Warm-up: 15 Min
Left side first, then Right
10 Leg Swings
5 Leg Swing to Reverse Lunge
10 Sec. Sampson Stretch

Then, 2 times:
20 Mountain Climbers
10 Push-ups
10 Kip Swings

Then, 2 times:
20 Wall Balls
10 Hollow Rocks
10 OH Squats with PVC

Skill: 10 Min
Rowing Sprint Start

Workout: 20 Min
Fight Gone Bad
3 Rounds of 1 min each
Wall Balls (20 @10' /14 @ 9')
Sumo Deadlift High Pull (75/55)
Box Jump (20")
Push Press (75/55)
Row for Calories
Score total reps.

Light weights, Low Box,