Mobility http://www.mobilitywod.com/2010/12/episode-115-lower-leg-sliding.html Warm-up   3 X 10 Seconds Hollow Body Hold 10 Hollow Body Rocks 10 Walking Lunges 10 Push-ups Fitness Level Substitution: Banded Push-up OR Knee Push-up 10 Air Squats 10 meters of Duck Walking 10 Arm Circles Backwards 10 Arm Circles  Forward Skills / Strength   Back to the basics – Air Squat WOD   3 Rounds for Time (40:00 Cap) *Note, each round has…