(Mobility/Short Strength/Medium Metcon)

Mobility:10 Mins
Wrist Series

Note: Hands flat on floor fingers forward rock back and forth plus rotations
Hands flat on floor fingers pointing backward rock back and forth plus rotations
Back of hands flat on floor fingers forward rock back and forth
Back of hands flat on floor fingers poiting backwards rock back and forth
Hands flat on floor raise palms
Hands flat on floor raise to finger tips
Back of hands flat on floor fingers facing each other press up to fists
Fists on floor facing eachother rock back and forth

Warm-up: 15 Mins
Run/Row/Ski 400 Meters then
3 Rounds:
10 Hollow Rocks
10 Supermans
10 Air Squats
3 Wall Walks
400m Run/Row/Ski/2X Bike

Strength: 15 Mins
12 MIn E2MOTM
Strict Press
7-5-3-1-1-1

Conditioning: 20 Mins
16 Min EMOTM
Min. 1: 30 Sec. Max Rep Handstand Push-up* / 30 Sec. Rest
Min. 2: 30 Sec. Max Rep Box Jumps (30/24) / 30 Sec. Rest
Min. 3: 30 Sec. Max Rep Pull-up*/30 Sec. Rest
Min. 4: 30 Sec. Max Rep Double Unders/30 Sec. Rest

* First 2 Rounds are Strict, Second 2 Rounds Kipping is allowed
Score total reps

Scaling: Knees or Toes on Box for HSPU, Low Box, Leg assisted or Banded Pull-up (no Kip), Single Unders