(Mobility/Other Skill/Medium Metcon)

Movement Prep:
2 Min T-spine
2 Min Pole Squat

Warm-up:
8 Min E2MOTM
10 KB Windmills
10 Push-up to Down-Dog
10 Spiderman Steps
10 OHS w/3 Sec Pause
Practice Jump Rope Remainder of 2 Min.

Skill:
8 Min E2MOTM
Alternating Reverse Crossover Goblet Lunge
20-20-20-20

Workout:
10-9-8-7-6-5-4-3-2-1
Front Squats (135/95)
Knees-to-Elbow

Scaling: DB or Goblet Squat, Hanging Knee Raises