(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep: (5 Min)
Theraband YTWL's

Warm-up: (15 Min)
400m Goose Run

Then 2 Rounds Across the Gym
Lunge-Lunge-Inchworm-Push-up-Inchworm*
Squat Jumps (fingertips touch ground)*
Burpee Broad Jumps*

*Backwards Bear Crawl back to Start

400m Run/Row/Ski

Skill: (10 Min Demo and Set Up modifications)
Candlestick Rolls

Strength: (15 Min WORK)
3 Rounds with a Partner, Alternate between Movements
6 Candlestick to Standing
6 Candlestick to Jump
3 Candlestick to L Stand
3 Candlestick to R Stand

NOTE: Demo of each of these and more!  Have athletes pair up, preferably with the same modification needs. Partner 1 completes the first 6 reps, then partner 2 completes 6 reps, then partner 1 goes and so on.

Workout: (15 Min - 7 Min Set/Warm Up, 8 Min WORK)
Not Nice Northrop
8 Min AMRAP

10 DB Thrusters (55/35)
5 DB Facing Burpees

submitted by William Northrop

Scaling:
Go Light