(Mobility/Fun/Gymnastics Skill/Short )

Movement Prep: 10 Min
2 Rounds
20 second Passive Hang
6 Scap Push-ups
6 Spiderman Steps

Warm-up: 15 Min
Left side first, then Right
10 Leg Swings
5 Leg Swing to Reverse Lunge
10 Sec. Sampson Stretch

Then, 2 times:
20 Mountain Climbers
10 Push-ups
10 Kip Swings

Then, 2 times:
20 Wall Balls
10 Hollow Rocks
10 OH squats with PVC

Fun: 10 Min
Bring Sally Up
Burpees

Note: Hold low plank "hover" position at "Down" if possible.

Gymnastic Skill: 10 Min
4 Rounds Tabata
Hollow Ball Rock, Drag and Pull Drill
Rotate every 30 seconds

Note: Teams of 3 for larger classs. Use Toes on Medballs for Rocks, Shins on Medball for Drags and foam rollers and Kids Pull-up Bars or Oly Bars (tightly secured with Bands) set at Hip height for the Pulls. Maintain Hollow Body and straight arms for all three movements. 

Workout: 10 Min
7 Min AMRAP
20 Wall Balls (20/14 @ 10')
5 Bar Muscle-ups

Scaling: Jumping Bar Muscle-ups