(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep: 10 Min
Wrist series

Warm-up: 15 Min

Fun: 10 Min
Hot Potato
Note: use a 10-14 lbs. Ball dependingon the group you have.

Gymnastics Skill: 15 Min
4 rounds:
45 seconds Hollow Body Hold
15 seconds rest
45 seconds Handstand Hold
15 seconds rest

Note: Cover all the variations of each Hold. Athletes should start with a variation that can hold for the full :45
Handstand variations:
Wall Facing (only for athletes who know how to cartwheel out)
Kick up (back to wall)
Toes or knees on a box
Barbell Overhead (for athletes who cant go upside down)

Hollow Body variations
Full HB
Arms by side
One leg pointed one leg bent
Both legs bent reach for heels
Legs bent feet on the floor reach for heels

Workout: 10 Min
10 Wall Balls (20/14 @ 10')
10 Burpees

Scaling: Lighter Ball