(Mobility/Oly Skill/Oly Strength)
Movement Prep: (5 Min)
Child's Pose - T-spine Rotation

Warm-up: (10 Min)
3 Rounds Tabata

Contra Lateral Dead Bugs
Ipsilateral Dead Bugs
Mountain Climbers
Lunges (Jumping)

NOTE:  Introduction to movement options, Set up and Decision making will take up a little time in today's class. Trainers can focus on the first options in each of the 4 movement groups.  This way newcomers feel comfortable with the movements they are given.  Then, athletes that feel comfortable with more challenging movements can migrate on their own.  Specific questions on harder movements can be answered accordingly, but main focus is on those initial movements.  Ryan's thoughts for his workout were to work weaknesses.  Challenge athletes to choose things they can work on.

Workout: (~25 Min)
Kilborn's Vice
1 - 10 - 1
Push Up OR Ring Dip OR Handstand Push Up
Cossack Squats OR OH Lunge OR Pistol
Box Jump OR Ski Erg for Cal OR Knees to Elbow
Burpee OR Thruster (95/65) OR Row for Cal

Choose a movement from each group

Scaling: Go up to 8s