(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep: 5 Min
Squat Series

Note: 5 Reps of each movement hold last rep for 5 seconds

Warm-up: 15 Min
KB Warm Up
5 KB Floor Press each side
5 Arm Bars each side
5 Punch and Crunch each side
5 Half Ups each side
5 Overhead Reverse Lunge each side
20 Russian Swings
20 American Swings

Note: 5 reps on each arm stay with the second arm to begin the next movement.

Fun: 10 Min
8 Min
Hoover Ball

Note: 1 Ball Only! For classes of 15 or more divide into 3 teams and play three, 3 min games. Team not playing rows for 3 Mins.

Strength: 20 Min
18 Min E2MOTM
Front Squat
5 - 3 - 3 - 1 - 1 - 1 - 3 - 3 - 3

Note: Use first 6 sets to build AHAP, then 90-85%,

Workout: 10 Min
8 Min AMRAP
8 KB Swings (32/24)
8 KB Wall Balls (32/24)
30 Double Unders

Note: Folks not comfortable with the KB Wall Ball can substitute KB Squat Cleans

Scaling: Light KB, Goblet Squat Cleans of KB Wall Balls, 2X Singles