(Mobility/Other Skill/Medium Metcon)

Movement Prep: 10 Min
Wrist Series

Note:
Hands flat on floor fingers forward rock back and forth plus rotations
Hands flat on floor fingers pointing backward rock back and forth plus rotations
Back of hands flat on floor fingers forward rock back and forth
Back of hands flat on floor fingers poiting backwards rock back and forth
Hands flat on floor raise palms
Hands flat on floor raise to finger tips
Back of hands flat on floor fingers facing each other press up to fists
Fists on floor facing eachother rock back and forth
https://youtu.be/TtO2_vq35fM

Warm-up: 10 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:15 Min
Review Movements in workout and set-up

Note: https://youtu.be/dmdswowXf9s
https://youtu.be/B0kKQs-G6Lc
https://youtu.be/8WaDzRANv94
https://youtu.be/lpt73v4oR8s

Conditioning: 25 Min
24 Minute AMRAP
4 Rounds of 40 Seconds Work/20 Seconds Rotate
Lateral Plyo Skier Hops (20/16)
Parallete Pass-throughs
Jumping Lunges
Alternating Single Leg V-ups
Burpees
Dancing Crab

Scaling: Low Box or Bumper Plate for Hops, Boxes for Parallets, Reverse lunges, Regular Push-ups

Lots of extra time here for explaination and set up. Make stations for each movement