Mobility/Fun/Gymnastics Skill/Short Metcon

Movement Prep:
2 Min. Hamstring Roll
2 Min. Banded Hip Distraction
NOTE: Hamstring Roll is more effective on a box. Split class to minimize equipment wrangling.

Warm-up:
Locomotion

Fun:
8 Min Hooverball
NOTE: Many options for running this...Use 6 pound ball(s) 8' Rope (Net) and appropriately sized cone boundaries. No more than 3 touches per side. Play multiple short games to 5 points and then asses burpees with each team doing their score's worth (ex. Losing team does 5 and winning team does their score). With larger groups you can add a second ball.

Strength:
3-3-3-3-3 Box Squats
Comprehensive video: https://www.youtube.com/watch?v=D9UHe98-iWw

Workout:
7 Min AMRAP
Max Rep Wall-Balls (20/14 @ 10')
EMOTM Starting at 0:00...
5 Deadlifts (225/155)
Record total Wall-Balls
NOTE: Allow for 5 Minutes to build to a moderate weight deadlift - about 65% of 1 RM. Have beginners doing fewer than 5 reps (3 or 4) so they do not feel rushed with deadlifts each minute.

Scaling:
Light, low and 3 or 4 DL per minute