(Mobility/Other Skill/Medium Metcon)

Movement Prep: 10 Min
Mel's Hip flow
Deep Lunge
Hamstring Stretch
Spiderman with Twist
Pigeon
Knee Hug
Cossack Lunge


Warm-up: 15 Min
2 Rounds of...
2 Inchworm Complex
4 Side Plank with Reach (each side)
6 See Saw Step
8 Push-ups
10 Air Squats
200m Run/Row/Ski/2X Bike

Skill:(20 Min w/6 Min Setup)
14 Min EMOTM - Work Your Weakness
Odd Minute: Choose a Gymnastics movement
Even Minute: Choose a Barbell movement
Work with your trainer to establish a rep scheme

NOTE: Expect to coach athletes towards a good rep scheme or skill that athletes can focus on.

Workout: 15 Min
12 Min AMRAP
5 Weighted Box Step Ups (55/35 x 2, 20"/16") - Left Leg
5 Weighted Box Step Ups - Right Leg
20 Lateral Burpee Box Jumps (20/16)

Scaling:Light DBs, lower box

Note: Burpee parallel to the box and lateral jump.