(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep: 10 Min
Thera Band Warm up

Warm-up: 15 Min
3 Rounds:
10 Hanging Shrugs
10 Russian KB swings
10 Push Ups
10 Tuck Ups

Fun: 10 Min
8 Minute Tic-tac-Toe

Note: Set up multiple games for larger classes. Use corn hole bags and 10 lbs bumper plates, three bags for each team. After each bag is placed athletes can rearrange bags on the board one at a time.

Gymnastics Skill: 10 Min
Jumping Bar Muscle-ups

Note: focus on keeping arms straight

Note: Make sure that there is no clearance issues with upper pull-up bars. Also, at Central with straight arms these should be done facing the non-window wall on the wall-mounted bar to avoide any wall collisions.

Barbell Warm-up: 5 Min
Burgener Warm up
Barbell Warm Up #2

Workout: 10 Min
7 min AMRAP
10 Snatches (75/55)
3 Bar Muscle Ups

Scaling: Jumping Bar Muscle ups, light Snatch