(Mobility/Other Skill/Medium Metcon)

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

Warm-up:
2X 10 each
Jumping Jacks
High Knees*
High Heels *
Squats
Lunges
Mountain Climbers*
Push-ups
Sit-ups
Dancing Crab
*=10 reps each side

Skill:
4 Min Tabata
Sprint Start

Conditioning:
5 Rounds
3 Min Work
2 Min Rest
400m Row
Max Rep DB Thrusters (2x 50/35)

Scaling: Light Thrusters