(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep: 10 Min
Shoulder Series

Warm-up: 10 Min
7 Min Agility Course

Fun: 10 Min
4 Minute Tabata with Partner
Armadillo Drill
Hollow Hold Heel Lift

Note: https://youtu.be/MSTjIDZHRQI

Gymnastics Skill: 15 Min
Handstand Walk/Burpee Complex
4 rounds Alternate with Partner
60sec of work/60sec rest

1 Shoot Out
Walk to Inverted Pike Handstand
4 Shoulder Taps
Walk to Plank
Jump and Clap
Repeat for 60sec
Focus on form and stability! Jump should be tall, hollow jump working on great form & extension of body for open shoulders!
Athlete should be agile when “shooting” feet into box maintain Hollow in plank.
To Scale, Athlete can use a Bumper Plate or floor level. Athletes can puts hands on box so body at more upright angle.

Workout: 15 Min
Curtis Ps (135/95)
Ring Muscle Up

Scaling: Light Curtis Ps, Leg assisted MUs