(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep: (5 Min)
Shoulder Series

Warm-up: (10 Min)
7 Min Agility Course

Fun: (10 Min)
8 Min Musical Medicine Balls
Round 1 - Lunges
Round 2 - Frog hop
Round 3 - Inchworm
Round 4 - Monkey Crawl

NOTE: Have eliminated players hold plank while music plays. Keep music time short. Go 2 minutes each movement and have everyone join back in each new movement.

Skill: (10 Min)
Progression to Front Lever
8 Attempts at a "Ball Up to Front Lever" (Hold for 5 seconds)

The goal here is to get lats working while holding the core strong in the hollow body position.

Athletes may be able to hang on the rings and get themselves into the balled up "tuck" position. If so, have them move as slowly as possible out of that balled up position and possibly pause at the point where the hips are even with their shoulders. If that is possible, see if they can start to extend one or both legs and hold. - super challenging.

If you have an athlete that is unable to get into the hanging balled up position, have them perform the tuck position lying on the floor with knees pulled into chest and elbows tucked towards the knee. They can work towards bringing their arms out into their hollow body position with knees still tucked into chest and then to full hollow body from their.

Workout: (20 Min)
12 Min AMRAP
16 Alternating Pistols
8 Handstand Push-ups
4 x 20m Shuttle Sprints

NOTE: With a busy class have people start on different movements to not overload shuttle run space or handstand walls. Use outside edge of platform to outside edge of platform for 2 hand touch on sprints (28'). Keep pistols on outer edges of gym.

Push Ups
Sit to Box Pistols