(Mobility/Other Skill/Medium Metcon)

Movement Prep:
Mel's Hip flow
Deep Lunge
Hamstring Stretch
Spiderman with Twist
Pigeon
Knee Hug
Cossack Lunge

Warm-up:
2 Rounds of...
2 Inchworm Complex
4 Side Plank with Reach (each side)
6 See Saw Step
8 Push-ups
10 Air Squats
200m Run/Row/Ski/2X Bike

Skill:
14 Min EMOTM - Work Your Weakness
Odd Minute: Choose a Gymnastics movement
Even Minute: Choose a Barbell movement
Work with your trainer to establish a rep scheme

Workout:
12 Min AMRAP
5 Weighted Box Step Ups (55/35 x 2, 20"/16") - Left Leg
5 Weighted Box Step Ups - Right Leg
20 Lateral Burpee Box Jumps (20/16)

Scaling:Light DBs, lower box