(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep: (5 MIn)
2 Rounds Tabata Anti-Rotation
Static - R
Oscillation - R
Static - L
Oscillation - L
Mountain Climbers (banded optional)


Warm-up: (10 Min)
2X Sampson Complex
20 Stationary lunges
15 Air squats building to jumping squats
10 Hanging Shrugs
5 Burpees
200m Run

Fun: (10 Min)
Sled Drag Relay
Teams of 3 or 4
5 Minute Max Rep 25m
1/2 team starts at one end and 1/2 at other
Group teams by horse power and load sleds accordingly

Skill: (15 MIn)
Press To Handstand Drills

NOTE: Today we will not be doing handstands. These drills are important for The Press to Handstand. The focus is on Compression and Strength of the Abdominal Muscles and Hip Flexors as well as the flexibility in the lumbar spine and hamstrings.

2 Sets...
10 Pike Ups
10 Straddle Sit Ups
10 Straddle Ups
10 Compression Drag or Jump Forward

8 MIN WARM UP FOR WORKOUT:
Barbell Warm Up #1
Review all movements and have athletes increase load gradually to an appropriate weight

Workout: (6 Min)
6 Min AMRAP
5 Handstand Push Ups
4 Deadlifts (175/115)
3 Hang Power Clean
2 Front Squat
1 Push Jerk

Scaling:
Sub Push Ups for HSPU
Stay Light
Sub DB for BB