(Mobility/Short Strength/Medium Metcon)

Mobility: 10 Min
Mel's Hip flow
Deep Lunge
Hamstring Stretch
Spiderman with Twist
Pidgeon
Knee Hug
Cossack Lunge


Warm-up: 15 min
8 Min 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 Min.

Strength: 15 Min
12 Min EMOTM
Even Minute: Ring Rows
2-4-6-8-10-12
Odd Minute: Ring Push-ups
12-10-8-6-4-2

Note: Partner up for larger classes. Emphasize scap retraction to start both the row and push-up and external rotation at the top of the ring push-up.

Conditioning: 20 Min
6 Min AMRAP
10 Toes To Bar
25 Double Unders

2 Min Rest

6 Rounds For Time
10 Power Snatches (75/55)
25 Double Unders

Scaling:2x singles, lighter weights