(Mobility/Other Skill/Medium Metcon)

Movement Prep:
2 Min Butcher Block Stretch
2 Min Quad Roll

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

Skill:
8 Min Tabata
Seated Pike-overs
Single leg
Double Leg
Strattle

Workout: 20 Min
5 Rounds for Reps:
30 sec Burpees
30 sec Rest
30 sec Front Squat (95/65)
30 sec Rest
30 sec Kayakers (45/25)
30 sec Rest
Score total reps

Scaling: Goblet Squats,