(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep: 5 Min
Scap Series

Note: Band Pull Apart x 10 reps (Palms up point thumbs out reachback as far as you can)
Band Pull Downs x 10 reps (reach for ceiling shoulders up to ears, keep arms long pull out and down til arms are parallel with ground)
Band Pass Through x 10 reps
Whippet x 10 reps (Arms parallel to ground, band behind back, reach forward, open scaps keep, shoulders down)
Hanging shrug w/ 2 second pause in active position x 10 reps
Scap Push-ups x 10 reps
(Scap Push-ups and Hanging Shrugs may be omitted if they are also in the warm up)


Warm-up: 15 Min
2X 10 each
Jumping Jacks
High Knees*
High Heels *
Mountain Climbers*
Dancing Crab*
*=10 reps each side

Fun: 5 Min
3 Min
Dodge Ball

Gymnastics Skill: 15 Min
4 Rounds Tabata
Hollow Ball Rock, Drag and Pull Drill
Rotate every 30 seconds

Note: Teams of 3 for larger classs. Use Toes on Medballs for Rocks, Shins on Medball for Drags and foam rollers and Kids Pull-up Bars or Oly Bars (tightly secured with Bands) set at Hip height for the Pulls. Maintain Hollow Body and straight arms for all three movements. https://www.instagram.com/p/BiUjZP2noGs/?utm_source=ig_web_copy_link

Workout: 20 Min
3 Rounds of 1 min each
Double Unders
Rope Climbs
Parallette Pass Throughs
Jumping Lunges

Scaling: 2X Singles, Box Pas Throughs, Staionary Lunges