(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep: (5 Min)
Banded YTWL 90 x 90
Perform 10 Reps of each movement

Warm-up: (10 MIn)
Run/Row/Ski 400 Meters then
3 Rounds:
10 Hollow Rocks
10 Supermans
10 Air Squats
3 Wall Walks
Run/Row/Ski 400 Meters

Fun: (6 Min)
Brining Sally Tuck Ups
Lay down pull belly button towards the floor
Easy - Feet flat on floor reach for knees
Med - Feet up knee bent reach for heels
Hard - Hollow hold to tuck up

Strength: (10 Min)
Archer Push Ups
8 Min EMOTM 6-10 reps

NOTE: Provide athletes with all variations/progressions of the Archer Push Ups.
For those athletes that are working their push ups on a box, have them work on the same drills, just elevated.
They can practice a narrow push up too!

Workout: (15 MIn - 5 Min Set/Warm Up, 10 Min WORK)
10 Min AMRAP
6 Chest 2 Bar Pull Ups
9 Power Clean (155/105)
12 Box Jumps (24/20)

Progression to Archer

Regular Push Ups
Light Bar
Low Box