(Mobility/Long Strength/Short Metcon)

FREE WEEK

Movement Prep: 10 Min
2 Min Calf Smash
2 MIn Lat Roll

Warm-up: 15 Min
2 Rounds of
1 Minute Jump Rope
10 Tuck Ups
15 Wall-balls
20 Walking Lunges
250m Row

Fun: 5 Min
3 Mins
Waiter Tag

Strength: 10 Min
4 Rounds E2MOTM
Max Effort L-Sit
10 Handstand Shoulder Taps

NOTE: L-Sits should be scaled for 20 seconds minimum hold on first round - may drop from there. Handstand taps are: Hardest - Same shoulder, Easier - Opposite Shoulder, Scaled - Knees or Toes on box or just plank taps.

Conditioning: 15 Min
5 Rounds
50 Double Unders
10 Ring Dips
10 Ring Rows

Scaling: 2X Singles Leg Assisted Ring Work