(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep: 5 Min
2 Min Hip Floss
2 MIn Calf Smash

Warm-up: 15 Min
2 Rounds of
1 Min Jump Rope
10 Stride Stance Good Mornings
10 Cossack Squats
10 Russian KB Swings
10 Push-ups
200m Row

Fun: 10 Min

5 Mins :30 on :30 off
Hot Potato

Note: Groups of 6-8 work well, so larger classes can have multiple games going. Use a 10-14 lbs. Ball dependingon the group you have. 1 Ball Only!

Strength: 15 Min
12 Min E2MOTM
Sumo Deadlift
3-3-3-3-3-3


Workout: 15 Min
10 Min EMOTM
5 Deadlift (205/135)
10 Box Jump (24"/20")
Max Double Unders

Scaling: Lighter DL, Low Box and 2X Single Unders