(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep: 10 Min
Scap Series

Warm-up: 10 Min
8 Min E2MOTM
10 KB Windmills
10 Push-up to Down-Dog
10 Spiderman Steps
10 OHS w/3 Sec Pause
Practice Jump Rope Remainder of 2 Min.

Fun: 10 Mins
8 min Tic-tac-Toe

Note:  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.

Strength: 15 Min
Reverse Row Sit Back
8 Minute E2MOTM 3 Second Hold
5-5-5-5

Note: Hold is in the sit back/isolated chin up position. Make note of hand rotation after the row. Use partners for busy class.

Workout: 15 Min
8 Min. Partner AMRAP
Both Partners Working
Partner 1: 3 x 20m Shuttle Sprint
Partner 2: Max Rep DB Lunges (50/35)
Dumbbells In Bowtie position
Score Total Rounds + Total Lunges

Scaling:
Unweighted Lunges