(Mobility/Short Strength/Medium Metcon)

FREE WEEK

Mobility:
2 Rounds
20 Squat Pulls
20 Squat Presses
20 Squats w/ Antirotation (10 each side)

Warm-up:
2 Rounds of...
15 Sec. Sampson Stretch (each side)
10 PVC Overhead Squat
10 Good Mornings
10 Sit-ups
10 Push-ups
10 Ring Rows

Fun:
Huddle Tag

Conditioning:
"Deck of Cards"
Hearts: Burpees
Spades: KB Swings (24/16)
Diamonds: Box Jumps (24/20)
Clubs: Air Squat
Face Cards = 10, Aces = 11, Joker = 1 Minute Rest
10 Second rest after last person done w/each flip

Scaling: Face Cards = 5, Aces = 1, Adjust reps as needed