(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep: 5 Min
Squat Series

Warm-up: 15 Min
2 Rounds...
10 Stationary Lunges/Russian Lunges
10 Air Squats/Goblet Squats
10 Russian Swings/American Swings
10 Hanging Shrugs/Kip Swings
10 Sit-ups/Burpees

Fun: 10 Min
8 Min
Hungry, Hungry Hippos

Note: Teams of 2 or 3.


Strength: 15 Min
10 Min EMOTM
6 Archer Push-ups (3 each side)
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
6 Rounds For Time
10 Wall Balls (30/20 @ 10')
2 Bar Muscle-ups

10 Min Cap

Scaling:
Jumping Bar Muscle-ups, Light ball