(Mobility/Short Strength/Medium Metcon)

Movement Prep: 10 Min
Super Squat Hip Sequence
6 Min Tabata
Spiderman Step Foot Held Flat:
Belly Button To Heel
Belly Button To Knee
Belly Button Away

Spiderman Step Foot Splayed
Belly Button To Heel
Belly Button To Knee
Belly Button Away

Note: Perform all Movements with the foot held flat on one side (2 Mins), then the other side, then splay the foot and repeat the movements on both sides. Make small circular motions to move the joint while in each position.
https://youtu.be/JBHzXF-mVjY

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

Strength: 15 Min
Front Squats
7-5-3-1-1-1

Conditioning: 20 Min
15 min AMRAP
5 DB Man Makers (2X 35/25)
10 Front Rack Lunges (2X 35/25)
15 Sit Ups
20 KB Swings (24/16)

Scaling: Lighter Load

Note: Note: Man Makers consist of a push up with DB's in hand, row left, row right, DB Squat Clean Thruster