(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep: 5 Min
Theraband Warm-up 1

10 Internal/External Rotations each side
10 Backward Arm Circles each side
10 Low Arm Pull Backs and 10 Small Circles each direction
10 Row to Chest

Warm-up: 15 Min
2 Rounds of...
15 Sec. Sampson Stretch (each side)
10 PVC Overhead Squat
10 Good Mornings
10 Sit-ups
10 Push-ups
10 Ring Rows

Fun: 5 Min
3 Min Waiter Tag

Gymnastics Skill: 10 Min
Rope Climb Progression

Workout: 20 Min
Fight Gone Airborne:
3 Rounds, 1 min ea.
Burpee Broad Jumps (8ft)
Rope Climbs
Paralette Pass Throughs (Thru and Back is 1 Rep),
Box Jumps (24"/20"),
Pull Ups,

Count total reps.

Scaling: 2X Pull-to-Stand, Box Pass Thru, Jumping Pull-ups