(Mobility/Other Skill/Medium Metcon)

Movement Prep: 5 Min
2 Rounds
20 Squat Pulls
20 Squat Presses
20 Squats w/ Antirotation (10 each side)

Note: https://youtu.be/NYVDnvTLl-g

Warm-up: 15 Min
2X 10 each
Jumping Jacks
High Knees*
High Heels *
Squats
Lunges
Mountain Climbers*
Push-ups
Sit-ups
Dancing Crab
*=10 reps each side

Skill: 10 Min
4 Min Tabata
Sprint Start

Note: Cover quick release foot technique and 1/2, 1/2, 3/4, Full, High 5, Power 10 Sprint Start and then do an 8 round tabata (4 per partner) with partners sprint starting and getting a few strokes into their Power 10 during the 20 seconds on and then switching places during the 10 second rest

Conditioning: 30 Min
5 Rounds
3 Min Work
2 Min Rest
400m Row
Max Rep DB Thrusters (2x 50/35)

Scaling: Light Thrusters

Note: Stagger Start @ 2:30 for Larger classes,