(Mobility/Fun/Gymnastics Skill/Short

Movement Prep: 10 Min
Theraband Warm-up

10 Internal/External Rotations each side
10 Backward Arm Circles each side
10 Low Arm Pull Backs and 10 Small Circles each direction
10 Row to Chest

Warm-up: 15 Min
8 Min E2MOTM
10 KB Windmills
10 Push-up to Down-Dog
10 Spiderman Steps
10 OHS w/3 Sec Pause
Practice Jump Rope Remainder of 2 Min.

Fun: 10 Min
Huddle Tag

Note: Groups of 5 or 6 Tabata switch tagger every 30 seconds until everyone has had a turn, if a tag is made that group can rest until the next Tabata. https://youtu.be/wU0ZgIVROH8

Gymnastics Skill: 10 Min
Jumping Bar Muscle ups

Workout: 15 Min
Thrusters (135/95)
Bar Muscle-ups
12 Min Cap

Scaling: Lighter Load, Jumping Bar Muscle-ups

Note: Warm up Thruster weight keeping in mind the 12 Min Cap Thrusters should not have to be broken up into more than 2 sets.