(Mobility/Other Skill/Medium Metcon)

Movement Prep:(10 Min)
6 Minute Tabata w/ Partner and Band...
Lateral Shuffle
Rotational Row
Rotational Press
* Switch w/Partner after both sides completed of each movement

Warm-up:
Left side first, then Right
10 Leg Swings
5 Leg Swing to Reverse Lunge
10 Sec. Sampson Stretch

Then, 2 times:
20 Mountain Climbers
10 Push-ups
10 Kip Swings

Then, 2 times:
20 Wall Balls
10 Hollow Rocks
10 OH Squats with PVC

Skill: Rowing Sprint Start

Workout: 20 Min
Fight Gone Bad
3 Rounds of 1 min each
Wall Balls (20 @10' /14 @ 9')
Sumo Deadlift High Pull (75/55)
Box Jump (20")
Push Press (75/55)
Row for Calories
Rest
Score total reps.

Scaling:
Light weights, Low Box,