(Mobility/Other Skill/Medium Metcon)

Movement Prep: 10 Min
2 Min T-spine
2 Min Pole Squat

Warm-up: 15 Min
8 Min E2MOTM
10 KB Windmills
10 Push-up to Down-Dog
10 Spiderman Steps
10 OHS w/3 Sec Pause
Practice Jump Rope Remainder of 2 Min.

Skill: 15 Min
8 Min E2MOTM
Alternating Reverse Crossover Goblet Lunge
20-20-20-20

Note: Have athletes practice with no weight first. Use Single KB or DB in the Goblet position.
Why? Many things we do are in the forward/backward plane of motion (running, rowing etc.) this movement challenges the transverse plane of motion and can help strengthen the hip by working different angles of force.

Workout: 20 Min
10-9-8-7-6-5-4-3-2-1
Front Squats (135/95)
Knees-to-Elbow

Scaling: DB or Goblet Squat, Hanging Knee Raises