(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep:10 Min
2x Sampson Stretch Complex

Warm-up:15 Min
2 Rounds
15 Sit-ups
15 Russian Lunges
15 Burpees
200m Row/Run/Ski/2X Bike

Fun: 5 Min
Waiter Tag

Strength: 15 Min
12 Min E3MOTM
Tempo DB Bench or Floor Press
31X1
8-8-8-8

Note: Work with a partner for large classes. https://youtu.be/woF8qUdcAig

Workout: 15 Min
10 Min AMRAP
200 Meter Run
20 Overhead Walking Lunge (45/25)

Scaling: Unweighted Lunge