(Mobility/Other Skill/Medium Metcon)

Movement Prep:
Midline Satbility Series

Warm-up:
2 Rounds of...
2 Inchworm Complex
4 Side Plank with Reach (each side)
6 See Saw Step
8 Push-ups
10 Air Squats
200m Run/Row/Ski/2X Bike

Skill:
Split Stance Shoulder Press
3-3-3-3 (each side)


Workout:
4 Rounds E4MOTM
Run 200 Meters
8 Strict Pull-Ups
12 Push-Ups
16 Box Step-ups (2x50/2x35 20"/16")

Score times for each of the 4 rounds.

Scaling: Leg assisted Pull-up, Bar or Box Push-ups, light load