(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep: 5 Mins
Scap Series

Note: "Band Pull Apart x 10 reps (Palms up point thumbs out reachback as far as you can)
Band Pull Downs x 10 reps (reach for ceiling shoulders up to ears, keep arms long pull out and down til arms are parallel with ground)
Band Pass Through x 10 reps
Whippet x 10 reps (Arms parallel to ground, band behind back, reach forward, open scaps keep, shoulders down)
Hanging shrug w/ 2 second pause in active position x 10 reps
Scap Push-ups x 10 reps
(Scap Push-ups and Hanging Shrugs may be omitted if they are also in the warm up) "

Warm-up: 15 Min
2X 10 each
Jumping Jacks
High Knees*
High Heels *
Squats
Lunges*
Mountain Climbers*
Push-ups
Sit-ups
Dancing Crab*
*=10 reps each side

Fun: 10 Min
8 Minute
Hoover Ball

Gymnastics Skill: 15 Min
10 Min EMOTM
Min 1: 6 Archer Push-ups (3 Each side)
Min 2: 6 False Grip Ring Row

Note: https://youtu.be/vDF7c_R3hic
For False Grip Ring Rows, pull, knuckels together, thumbs to bottom of sternum.

Workout: 15 Min
5 Rounds for Time
10 Pull-ups
10 Ring Dips
10 Jumping Lunges (each side)

Scaling: Leg assisted Pull-ups and Dips, Stationary Lunges