(Mobility/Other Skill/Medium Metcon)

Movement Prep:
Banded YWTLs
Note: https://youtu.be/5Oi2wbddoDE

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: 15 Min
Linking Toes-2-bar
Note: Focus here is on the shoulder movement in the kip. Start by reviewing the Kip swing. Athletes who dont have toes to Bar can focus on the same technique using knee raises.
https://youtu.be/Wm1Ix8agMWA
https://youtu.be/mM8WqH61sR8

Conditioning: 25 Mins
5 Rounds

3 Min AMRAP
5 Toes-to-Bar
10 Wall Balls(20/14@10')
15 KB Swings (24/16)

1 Min Rest between rounds


Scaling: Light and Low