(Mobility/Other Skill/Medium Metcon)

Movement Prep: 10 Min
Mels Hip Flow

Note:
Deep Lunge
Hamstring Stretch
Spiderman with Twist
Pidgeon
Knee Hug
Cossack Lunge

Note: https://youtu.be/3GFjkgHnJJU

Warm-up: 15 Min
KB Warm Up
5 KB Floor Press each side
5 Arm Bars each side
5 Punch and Crunch each side
5 Half Ups each side
5 Overhead Reverse Lunge each side
20 Russian Swings
20 American Swings

Note: Runs like a flow, after 5 reps on each arm stay with the second arm to begin the next movement.

Skill: 10 Min
1 Minute Benchmarks
Pull-ups
Sit-ups
Push-ups
Air Squats

1 Min Rest between movements

Conditioning: 25 Min
4 Rounds for Time
12 Goblet Squat (32/24)
16 Alternating DB Snatch (50/35)
20 Box Jumps (24/20)

Scaling: Light and Low