(Mobility/Fun/Gymnastics Skill/Short Metcon)

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

Fun/Gymnastics Skill: 10 Min
Box Pass Through Drill
6 Min EMOTM :30 on :30 off
Box Pass Through Drill

Note:
Box-Pass Through positions
Push Up
Shoot Through
Shoot Back
Tuck
Single leg L-sit R
Single leg L-sit L
L-Sit
Dip

Workout: 35 Min
25 Min
Fight Gone Agile
3 Rounds of 1 Min of each...
Lateral Skier Box Jumps (16"/20")
Burpees
Double Unders
Low Box Drill
Kayakers (45/25)

1 Min Rest between rounds

Scaling: Light and Low

Note: Use a bumper plate for the low box drill. https://youtu.be/o1mJhwXJ7CA