(Mobility/Short Strength/Medium Metcon)

Movement Prep: 10 Min
Shoulder Series

Note: With a band:
External rotation x 10 reps each side
Lateral raise to 45 degrees x 10 reps each side
Overhead circles x 10 reps clockwise and 10 reps counter clockwise
Overhead assisted stretch x 10 reps + 10 second hold in stretch position
Circles in "T" position x 10 reps in each direction
T position assisted stretch x 10 reps + 10 second hold in stretch position
Circles at waist height x 10 reps in each direction
Waist height assisted stretch x 10 reps + 10 second stretch hold

*Theraband is band of choice, threaded around post for easy relocations

Warm Up: 15 Min
Med Ball Warm-up
2 Rounds
10 MB Kayakers (2 Touches=1 rep)
10 MB Wall Sit Front Raises
10 MB Squat Cleans
10 MB Overhead Lunges (each side)
10 MB Wall Balls
10 MB Burpees

Note: https://youtu.be/ZXKJ4g05H5E

Strength: 10 Min
Hollow body position
4 rounds:
45 seconds hollow body hold (tuck, Straddle, or Open)
15 seconds rest
45 seconds Plank Walk
15 seconds rest

Note: https://youtu.be/cdHUhgj1CkQ
https://youtu.be/1mPOD3IZxlI

Workout: 25 Min
15 Min AMRAP
5 Strict Handstand Push-ups
10 Alternating Pistols
5 Strict Pull-ups
10 V-ups

Scaling: Most athletes will use Knees or Toes on a Box or Pike Push-up. DB strict press for athletes who dont want to be upsidedown. Reverse Lunge, leg assisted Pull-ups, Tuck -ups

Note: Emphasize Quality of Movement over quantity of rounds here! Spend the extra time covering scaled variation of strict the movements.