(Mobility/Gymnastics Skill/Medium Metcon)


Warm-up:
Run/Row/Ski 400 Meters then...
3 Rounds:
10 Hollow Rocks
10 Supermans
10 Air Squats
3 Wall Walks
Then...Run/Row/Ski 400 Meters

Mobility:
2 Rounds of...
30 Sec. Skin-the-cat Hang
30 Sec. Good Mornings
30 Sec. Passive Hang
30 Sec. Soldier March

Skill:
Base of Support
Inverted Hangs
Skin-the-cats

Workout:
10 Rounds
10 Push-Ups
10 Deadlifts (135/95)

Scaled:
7 Rounds of 7 with elevated P.U. and light D.L.