(Mobility/Other Skill/Medium Metcon)

Movement Prep: 10 Min
2 Min Calf Smash
2 Min Bow and Arrow Stretch

Warm-up: 15 Min
8 Min E2MOTM
10 KB Windmills
10 Push-up to Down-Dog
10 Spiderman Steps
10 OHS w/3 Sec Pause
Practice Jump Rope Remainder of 2 Min.

Skill: 10 MIn
Double Under Progression

Conditioning: 25 Min
20 Min for Reps
5 Rounds 3 Min work 1 Min Rest
40 Double Unders
20 KB American Swings (32/24)
Max Jumping Lunges
Score total Jumping Lunges

Scaling: 2X Singles, lighter Swings, Stationary Lunges