(Mobility/Short Strength/Medium Metcon)

Movement Prep:
Shoulder Series

Warm Up:
Med Ball Warm-up
2 Rounds
10 MB Kayakers (2 Touches=1 rep)
10 MB Wall Sit Front Raises
10 MB Squat Cleans
10 MB Overhead Lunges (each side)
10 MB Wall Balls
10 MB Burpees

Strength:
Hollow body position
4 rounds:
45 seconds hollow body hold (tuck, Straddle, or Open)
15 seconds rest
45 seconds Plank Walk
15 seconds rest

Workout:
15 Min AMRAP
5 Strict Handstand Push-ups
10 Alternating Pistols
5 Strict Pull-ups
10 V-ups

Scaling: Most athletes will use Knees or Toes on a Box or Pike Push-up. DB strict press for athletes who dont want to be upsidedown. Reverse Lunge, leg assisted Pull-ups, Tuck -ups