(Mobility/Fun/Gymnastics Skill/Short

Movement Prep: 10 Min
Shoulder Series

Warm-up: 15 Min
2 Rounds...
10 Stationary Lunges/Russian Lunges
10 Air Squats/Goblet Squats
10 Russian Swings/American Swings
10 Hanging Shrugs/Kip Swings
10 Sit-ups/Burpees

Fun: 5 min
3 Min Dodge Ball

Skill: 10 Min
8 Min E2MOTM
10 Side Ring Row Rotation and Punch (5 on each side)
10 Static Crab Sliders
10 Sliding Pikes

Note: Work in pairs one person on the rings one with a pad to slide on then switch

Workout: 20 Mins
Hero Makers (2X50/2X35)
Ring Muscle Ups

Light weight, Leg Assisted Ring Row-Transition-Ring Dip

Note: Hero Maker= Push-up to DB, DB Plank Row left and right, Squat Clean Thruster. Spend some time reviewing MU scaling option.