"(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep: 15 Min

5 Point Shoulder Opener

1 min on each side on each stretch

Note: https://youtu.be/eveYJP1indI

For larger classes take advantage of the silver handle anchor points on long wall of classroom (Central)

Warm-up: 10 Min

3 Rounds Tabata

Hollow Hold

Russian Swing

Leg Lift Circles

Jump Rope

Goblet Squats

Note: Leg Circles - https://youtu.be/Van3gZi65oc

Fun: 10 Min

2000 Meter Relay Row

Teams of 3 or 4

Switch every 100m

Note: encourage athlets to row strapless or keep strap loose fro quick transitions

Workout: 25 Min

1*-2*-3*-4*-5*-6*-7*-8*-9*-10*

Clean and Jerks (135/95)

*=1 Round of Cindy

5 Pull-ups

10 Push-ups

15 Air Squats

Scaling: Light C&J, Elevated Push-ups, leg assisted Pull-ups

"