(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep: 10 Min
2 Min Stride Stance Good Mornings
2 Min KB Windmill

Warm-up: 15 Min
3 Rounds of Tabata
Air Squat
Burpee
Dancing Crab
Sit-ups
Mt. Climbers
Russian Swings

Fun: 5 Min
3 Min
Dodge Ball

Gymnastics Skill: 15 Min
Pistol Progression

Note: https://youtu.be/a0hLRCEzX0Y

Workout: 15 Min
400m Run
Then...
4 Rounds of...
10 Pistols (Alternating)
10 Ring Dips
10 Tuck-ups
Then...
400m Run

Note: Rx Standard for tuck-ups are starting in full hollow arms and legs extended and off the floor to Knees tucked in hands by the ankles.

Scaled: Reverse Lunges, Box Push-ups