(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep: (5 Min)
Scap Series

Band pull apart x 10 reps
band pull downs x 10 reps
band pass through (back half only) x 10 reps
Whippet x 10 reps
Reverse Bear Crawl Touches x 10 reps*
hanging shrug w/ 2 second pause in active position x 10 reps

Warm-up: (10 Min)
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: (5 Min)
Waiter Tag

Strength: (15 Min)
Split Jerk
12 Min E2MOTM
5 - 3 - 3 - 1 - 1 - 1

Workout: (15 Min - 5 Min Set/Warm Up, 10 Min WORK)
"DG"
10 Min AMRAP
8 Toes To Bar
8 DB Thrusters 35/20
12 DB Lunges

NOTE: Athletes can use KBs if needed. Barbells can be used if necessary.

Scaling:
Horizontal TTB and Light DBs