(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