(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep:
2 Rounds...
5 Arm-bars (Left)
5 Arm-Bars (Right)
NOTE: See if you can get athletes to upgrade weight after first round


Warm-up:
8 Min E2MOTM
10 See Saw Steps
10 Kip Swings + 5 Hanging Shrugs
10 Push-up to Down-Dog
10 Spiderman Steps
Practice Jump Rope Remainder of 2 Min.

Fun:
Angry Birds
NOTE: 3 Teams of 2, 3, 4 or 5. Each team gets 3 10lb Bumpers, 3 Green Balance Beams (Central only) 3 Ab-Mats, and 3 Light DBS. Set up 3 Pigs with light KBs and teams have 90 seconds to build protective structure - nothing can touch pig. Each team gets 10 lb Med ball and after 1st person throws they go retrieve and run it back for next person to throw. Start teams at far end of gym and move them forward periodically to increase likelihood of a tip-over. Keep playing until everyone has pig knocked over. Play multiple rounds if time permits - decrease equipment they get to use and time to build structure. Have fun.


Skill:
Turkish Get-ups
10 Min to establish 1 RM TGU
Go through movement instruction once, then turn everyone loose for 10 minutes while you take newbies step-by-step until they get it.


Workout:
50 Toes-to-bar
100 Wall-Balls (20/14 @ 10')
Start on either movement
Every time you break a set do 3 Burpees and switch movements
If you have no more of a movement left to switch to, do 6 burpees each break
NOTE: Ask me questions if you don't get it - you may need a scenario painted for you... Ex. I do 10 TTB and break. I do 3 Burpees. I do 100 Wall Balls unbroken. I do 3 burpees. I do 30 TTB and break. I do 6 burpees because I am done with my Wall Balls. Then I curse myself for being an idiot while I go to singles on TTB and do 6 burpees after each. Takeaway here is STRATEGIZE your sets!


Scaling:
Hanging knee raises and low/light Wall-Ball