(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep: 15 Min
3 Rounds
10 Serratus Wall Rolls
10 Prone PVC Shoulder Press
10 Hanging Shrugs

Note: Larger classes can work in teams of three to share equipment and rotate through the three movements
Range of motion in the Serratus Wall Roll should look more like the instagram video.
https://www.instagram.com/p/BoYCH-sjVeK/?utm_source=ig_web_copy_link
https://youtu.be/z2oSlFNxUWA

Warm-up: 15 Min
20 Canadian Claps
20 Lunge Forward, Lunge Backward
20 Air Squats Building to Squat Jumps
5 Inch Worm Complex
500m Row or Run

Fun: 5 Min
3 Min Dodge Ball

Gymnastics Skill: 10 Min
6 Min E2MOTM
Banded HSPU Drill
5*- 5*- 5* - 5
*4 KB Arm Bars Each side

Note:
https://www.instagram.com/p/BnEiZyWDon8/?utm
Scale with Knees or Toes on a Box (add ab-mats if necessary) or Pike Push-up DB strict press for athletes who dont want to be upsidedown.
1. The purpose of the band is to force elbows back so you can create a tripod on the way down & make sure you stack at top of handstand (band allows you to get head back to stacked)
2. Make sure band is set up just below elbow crease
3. Do this STRICT!

Workout: 15 Min
10 Min AMRAP
20 Wall Balls
10 Chest-to-Bar Pull-ups
5 Handstand Push-ups

Scaling: Light Ball, Jumping Chest-to-Bar, Knees or Toes on a Box or Pike Push-up DB strict press for athletes who dont want to be upsidedown.