(Mobility/Fun/Gymnastics Skill/Short Metcon)
Movement Prep: 10 Min
10 Contralateral Dead Bugs
10 Hip Drop and Reach (R)
10 Ipsilateral Dead Bugs
10 Hip Drop and Reach (L)
Warm-up: 15 Min
15 Russian Lunges
200m Row/Run/Ski/2X Bike
Gymnastics Skill: 15 Min
10 Min EMOTM
20 Alternating Single Leg V-ups
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.
Workout: 20 Min
8 min AMRAP
8 KB Snatches
8 KB Around the Worlds
8 Ground to Shoulder Atlas Stones
8 Tire Flip and Jumps
Scaling: DB Snatches, Ground to Shoulder MedBall
Note: Use the extra time here to cover the outdoor movements and KB snatch.
Rainy Day option: MB Squat Cleans (30/20) for Ground to shoulder, Ball Facing Burpee Over Ball for tire flip and jump.