(Mobility/Other Skill/Medium Metcon)

Movement Prep: 10 Min
2 Min Banded Ankle
2 Min T-Spine

Warm-up: 15 Min
With a Partner...
400 m Row/Inchworm Complex
30 Partner Med-ball Sit-ups
20 Partner Med-Ball Squat Toss
10 Partner High-five Burpees
3 Rounds - 10m Banded Broad Jumps (Purple/Red/Blue)

Skill: 15 Min
5 Min
Turkish Get-ups

Note:
7 Mins for Instruction and working with an Ab Mat
Perform one rep one each side together as a class. Call out each position (Punch and Crunch, Kickstand, High Hips, Leg under to Post, Lunge and Stand) Keep the class in each position as you move around correcting any faults you see before moving to the next together.

Athletes can then do a practice rep or two using an abmat, balancing the flat part on the knuckles of the fist (this is challenging and fun), athletes should be able to keep the abmat balanced on thier fist if they are in proper position.

8 Min with Moderate weight continuous effort alternating sides.
This is not an AHAP! Athletes should choose a weight the can continuously flow with for 8 Mins.

Workout: 25 Min
"Nancy"
5 Rounds
400m Run
15 Overhead Squats (95/65)

Scaling: 200m Run or Row, Light OHS

Note: GetFit/Phoenix can use PVC or an Overhead Lunge with a Bumper plate (8 Reps on each side)