(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep: (5 Min)
6 Rounds of Tabata (3 Min)
Contralateral Dead Bug
Ipsilateral Dead Bug

Warm-up: (15 Min)
Left side first, then Right
10 Leg Swings
5 Leg Swing to Reverse Lunge
10 Sec. Sampson Stretch

Then, 2 times:
20 Mountain Climbers
10 Push-ups
10 Kip Swings

Then, 2 times:
20 Wall Balls
10 Hollow Rocks
10 OH squats with PVC

Fun: 3 Min Dodgeball (5 Min)

NOTE: Divide in to 2 groups, lay balls on center line, 2 burpees if you get hit or if your ball is caught. 2 Burpees if you hit someone in the head.

Skill: Squat Cleans With Various Equipment (5 Min)

NOTE: Options are KBs (good for beginners), Med Balls (good for skill work), or barbells. Any GetFIT athletes should use KBs.

Workout: (30 Min)
22 Min AMRAP
8 Squat Cleans (135/95)
10 Shoulder to Overhead (135/95)
50 Double-Unders
*Every 10 minutes a person is added to the national organ donor waiting list, so at minutes 10 and 20 athletes will stop to complete 10 burpees. Single Unders are 2X because of GetFIT athletes in class.

Meaning of numbers:
22 - The # of people who die daily needing a transplant
8 - The # of lives 1 organ donor can save
50 - The # of lives 1 organ donor can improve

NOTE: Shoulder to overhead for GetFIT athletes should be dumbbells.

Scaling:KB Cleans, 2 X Single-Unders