(Mobility/Other Skill/Medium Metcon)

Movement Prep:
Wrist Series

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:
Review Movements in workout and set-up

Note: https://youtu.be/dmdswowXf9s
https://youtu.be/B0kKQs-G6Lc
https://youtu.be/8WaDzRANv94
https://youtu.be/lpt73v4oR8s

Conditioning:
24 Minute AMRAP
4 Rounds of 40 Seconds Work/20 Seconds Rotate
Lateral Plyo Skier Hops (20/16)
Parallete Pass-throughs
Jumping Lunges
Alternating Single Leg V-ups
Burpees
Dancing Crab

Scaling: Low Box or Bumper Plate for Hops, Boxes for Parallets, Reverse lunges, Regular Push-ups