(Mobility/Short Strength/Medium Metcon)

Mobility:10 Min
3 Rounds
:10 Plank Hold Right Leg lift
:10 Plank Hold Left Leg Lift
:10 Plank Hold Left Arm Lift
:10 Plank Hold Left Arm Lift
:10 Plank Hold Right Arm, Left Leg Lift
:10 Plank Hold Left Arm, Right Leg Lift
:60 Rest

Warm-up: 10 Min
8 Min
Agility Course

Strength: 15 Min
10 Min EMOTM
Even Minute
20 Alternating Single Leg V-ups

Odd Minute
Work for 30 seconds Max Handstand Walk or Handstand walk around the box. Getfit = 30 secs alternating shoulder taps

Note: Single Leg V ups can be scaled with knee touch, touch as high as possible or with using the arms to prop up the torso and lift legs as high as possible. Scale Hollow hold or tuck hold or reach for heels feet and back on the floor.
https://youtu.be/pMBtJ664Rig
https://youtu.be/OrQtc2IaabU


Conditioning: 20 Min
Fight Gone Gymnasty
3 Rounds of 1 Minute each
Pull-ups
Parallete Pass Through
Push-up
Toes-to-Bar
Burpees
1 Min rest

Scaling:
Ring Rows, Box Pass Through, Hanging Knee Raises