(Mobility/Other Skill/Medium Metcon)

Movement Prep: 10 Min
2 Min Butcher Block Stretch
2 Min Quad Roll

Warm-up: 15 Min
Run/Row/Ski 400 Meters then
3 Rounds:
10 Hollow Rocks
10 Supermans
10 Air Squats
3 Wall Walks
Run/Row/Ski 400 Meters

Note: Friday Noon at Central will have limited access to rowers so run if weather allows or substitue 10x shuttle sprint partner relay.

Skill: 10 Min
8 Min Tabata
Seated Pike-overs
Single leg
Double Leg
Strattle

Note: Use 2 Dbs, cones or kettlebells. Legs stay straight toes pointed, try to lean forward as much as possible and still be able to lift heels over he object (some athletes may have to lean back slightly).
https://youtu.be/zTqUKN7XQw0
https://youtu.be/8dGFgLML7jo

Workout: 20 Min
5 Rounds for Reps:
30 sec Burpees
30 sec Rest
30 sec Front Squat (95/65)
30 sec Rest
30 sec Kayakers (45/25)
30 sec Rest
Score total reps

Scaling: Goblet Squats,