(Mobility/Long Strength/Short Metcon)

FREE WEEK

Movement Prep:
2 Min Calf Smash
2 MIn Lat Roll

Warm-up:
2 Rounds of
1 Minute Jump Rope
10 Tuck Ups
15 Wall-balls
20 Walking Lunges
250m Row

Fun:
3 Mins
Waiter Tag

Strength:
4 Rounds E2MOTM
Max Effort L-Sit
10 Handstand Shoulder Taps

Conditioning:
5 Rounds
50 Double Unders
10 Ring Dips
10 Ring Rows

Scaling: 2X Singles Leg Assisted Ring Work