(Mobility/Other Skill/Medium Metcon)

FREE WEEK

Movement Prep: 10 Min
2 Min Quad Roll
2 Min Bow and Arrow Stretch

Warm-up: 15 Min
With a Partner...
400 m Row/Inchworm Complex
30 Partner Med-ball Sit-ups
20 Partner Med-Ball Squat Toss
10 Partner High-five Burpees
3 Rounds - 10m Banded Broad Jumps (Purple/Red/Blue)

Fun: 5 Mins
Bring Sally Up
Back Squat

Note: New athletes should use PVC pipe only. Very few atheletes if any should attempt this with much weight.

Workout: 25 Min
20 Minutes EMOTM
5 Wall Ball (20/14@ 10')
5 Box Jumps (24"/20")
5 KB Swings (24/16).

Scaling:
Light, Low and 4 or 3 reps each round