(Mobility/Fun/Gymnastics Skill/Short Metcon)
Movement Prep:
Scap Series
Warm-up:
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.
Fun:
8 min Tic-tac-Toe
https://youtu.be/IRDp5HcZyVA
Note: Use corn hole bags and 10 lbs bumper plates, three bags for each team. After each bag is placed athletes can rearrange bags on the board one at a time.
Strength:
Reverse Row Sit Back
8 Minute E2MOTM 3 Second Hold
5-5-5-5
Workout:
8 Min. Partner AMRAP
Both Partners Working
Partner 1: 3 x 20m Shuttle Sprint
Partner 2: Max Rep DB Lunges (50/35)
Dumbbells In Bowtie position
Score Total Rounds + Total Lunges
Scaling:
Unweighted Lunges