(Mobility/Fun/Gymnastics Skill/Short Metcon)

NOTE: Please set up a few Jumping Bar Muscle Up Stations Before Class

Movement Prep: (6 Min)

2 Rounds...
1:00 Banded Bow and Arrow
1:00 Hollow Body to Superman and back

NOTE: First Round on R side, Second Round on L side

Warm-up: (10 Min)
Across gym and back...
Squat Jumps (fingertips touch ground)
Backwards Bear Crawl
Burpee Broad Jumps

Fun: (10 Min)
Burpee Relays

NOTE: Teams of 3 (4 if you've got great jumpers).  Two athletes lay shoulder to shoulder.  At GO..third athlete Jumps over bodies and lays down shoulder to shoulder and second athlete gets up to jump.  Continue across gym.

Strength: (10 Min)
Floor Wipers - not the best video.  Athletes can use a barbell, bumper plate and can modify by holding on to an upright also.  Make sure athletes pay attention to their core stability through the movement and restrict their lower back from coming any higher off the ground than neutral when their legs go down toward the ground.  Advise athletes to bend their knees to adjust their lever length.  Give a little rest between sets.
10 - 10 - 10 - 10 

~10 Minutes to Warm Up movements for the workout. 

Workout: (10 Mins?!)
7 Thrusters (135/95)
21 Pull Ups
7 Thrusters (135/95)
15 Chest to Bar Pulls
7 Thrusters (135/95)
9 Bar Muscle Ups

21 Jumping Pull Ups
15 Banded Pull Ups
9 Jumping Bar Muscle Ups