(Mobility/Fun/Other Skill/Short Metcon)

Mobility: 10 Min
3 Rounds
5 Arm Bars (R)
5 Arm Bars (L)
5 Half Kneeling Windmills (R)
5 Half Kneeling Windmills (L)

Note: Just the first half of this video.

Warm-up: 15 Min
3 Rounds of Tabata
Air Squat
Dancing Crab
Russian KB Swing
Mt. Climbers

Fun: 5 Min
2 Rounds of Stick Game

Note: https://youtu.be/TBMSH-k_7As

Skill: 10 Min
8 Min Running clock
Turkish Get-ups

Note: Do a practice rep using an abmat, balancing the flat part on the knuckles of the fist (this is challenging and fun), call out each position (Punch and Crunch, Kickstand, High Hips, Leg under to Post, Lunge and Stand) athletes should be able to keep the abmat balanced on thier fist if they are in proper position. Then set the clock and have the class practice on their own,.

Workout: 10 Min
1 Turkish Get-up (24/16)
4 KB Clean and Jerk/Press (from top of TGU)
1 Turkish Get-down
Alternate sides each round

Scaling: Light KB or DB