(Mobility/Other Skill/Medium Metcon)

Movement Prep: 15 Min
Midline Satbility Series
10 Banded Overhead Squat
10 Banded Lunges (each side)
10 Banded Halos (each direction)

Note: https://youtu.be/4-hQ8Hoe4mM

Warm-up: 15 min
2 Rounds of...
2 Inchworm Complex
4 Side Plank with Reach (each side)
6 See Saw Step
8 Push-ups
10 Air Squats
200m Run/Row/Ski/2X Bike

Skill: 10 Min
Split Stance Shoulder Press
3-3-3-3 (each side)

Note: Focus here is on maintaining Lumber nuetrality as the athlete presses as K-Star says "There should be zero movement in the system."

Workout: 20 Min
4 Rounds E4MOTM
Run 200 Meters
8 Strict Pull-Ups
12 Push-Ups
16 Box Step-ups (2x50/2x35 20"/16")

Score times for each of the 4 rounds.

Scaling: Leg assisted Pull-up, Bar or Box Push-ups, light load