(Mobility/Short Strength/Medium Metcon)

Mobility:
3 Rounds
:10 Plank Hold Right Leg lift
:10 Plank Hold Left Leg Lift
:10 Plank Hold Left Arm Lift
:10 Plank Hold Left Arm Lift
:10 Plank Hold Right Arm, Left Leg Lift
:10 Plank Hold Left Arm, Right Leg Lift
:30 Rest

Warm-up:
8 Min
Agility Course

Strength:
10 Min EMOTM
Even Minute: 20 Alternating Single Leg V-ups

Odd Minute: Work for 30 seconds Max Handstand Walk or Handstand walk around the box.
Getfit = 30 secs alternating shoulder taps

Conditioning:
Fight Gone Gymnasty
3 Rounds of 1 Minute each
Pull-ups
Parallete Pass Through
Push-ups
Sit-ups
Burpees
1 Min rest

Scaling:
Box Pass Through, Hanging Knee Raises