(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep: (5 Min)
2 Min Hamstring Roll
2 Min Calf Smash

Warm-up: (15 Min)
2 Rounds of...
1 Min Jump Rope
10 PVC Overhead Squat
10 Good Mornings
10 Sit-ups
10 Push-ups
10 Ring Rows
250m Row/Ski/2X Bike

Fun: (5 Min)
3 Min Waiter Tag

Strength: (15 Min)
6 Rounds Every 90 Seconds...
5-5-5-5-5 Strict Ring Dips
Hold 20 Second L-Sit After each round

NOTE: Scale Ring Dips with leg assist or bands. Scale L-Sit with bent knees. Share rings in a large class and make sure athletes are done with dips and L-Sit at 45 sec. mark.

Workout: (20 Min)
30 Double Unders
9 Deadlifts (255/175)

NOTE: Allow for several sets of warm-ups on Deadlift. Weight should be no higher than 70% of 1 RM and weight should be able to be lifted unbroken, even if athletes choose to break. GetFIT athletes will do suitcase Deadlifts with KBs.

60 Single Unders, light bar