(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep: 5 Min
Theraband YTWL's

Warm-up: 15 Min
400m Goose Run
Then 2 Rounds Across the Gym
Boot Scrapers*
Lunge-Lunge-Inchworm-Push-up-Inchworm*
Burpee Broad Jumps*

*Backwards Bear Crawl back to Start

400m Run/Row/Ski

Fun: 10 Min
8 Min Hoover Ball

Skill: 15 Min
8 Min E2MOTM
With band for resistance:
Each round you will increase ONLY the “V-ups” by 5 reps:

Round 1:
5 Second Hold
5 Hollow Rocks
5 “V-Ups”

Round 2:
5 Second Hold
5 Hollow Rocks
10 “V-Ups”

Round 3:
5 Second Hold
5 Hollow Rocks
15 “V-Ups”

Round 4:
5 Second Hold
5 Hollow Rocks
20 “V-Ups

Note: https://www.instagram.com/p/B0diQVKg5uP/?utm

Workout: 10 Min
Not Nice Northrop
8 Min AMRAP

10 DB Thrusters (50/35)
5 DB Facing Burpees

submitted by William Northrop

Scaling:
Go Light