(Mobility/Short Strength/Medium Metcon)

Mobility:
3 Rounds
:10 Plank Hold Right Leg lift
:10 Plank Hold Left Leg Lift
:10 Plank Hold Left Arm Lift
:10 Plank Hold Left Arm Lift
:10 Plank Hold Right Arm, Left Leg Lift
:10 Plank Hold Left Arm, Right Leg Lift
:60 Rest

Warm-up:
8 Min
Agility Course

Strength:
10 Min EMOTM
Even Minute
20 Alternating Single Leg V-ups

Odd Minute
Work for 30 seconds Max Handstand Walk or Handstand walk around the box. Getfit = 30 secs alternating shoulder taps


Conditioning:
Fight Gone Gymnasty
3 Rounds of 1 Minute each
Pull-ups
Parallete Pass Through
Push-up
Toes-to-Bar
Burpees
1 Min rest

Scaling:
Ring Rows, Box Pass Through, Hanging Knee Raises