(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep: 10 Min
3 Rounds of Tabata
Captain Morgans (R)
Ab-mat Sit-ups
Captain Morgans (L)
Supermans (Hips on Ab-mat)

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

Fun: 10 Min
Huddle Tag


Gymnastics Skill: 15 Min
6 Min EMOTM :30 on :30 off
Box Pass Through Drill

Note:
Box-Pass Through positions
Push Up
Shoot Through
Shoot Back
Tuck
Single leg L-sit R
Single leg L-sit L
L-Sit
Dip


Workout: 15 Min
For Time
21-15-9
DB Snatch (50/35)
Burpee Box Overs (24"/20")

Scaling: Light and Low