Warmup
0:00 – 15:00
Run to Sessions
Instructor Mobility

15:00 – 30:00

Gymnastic Skill Practice

3x
30 sec Hip Flexor Stretch R/L
30 sec Front Scale R/L
3-5 Cartwheels R/L
30 sec Back Scale R/L
3-5 Cartwheels R/L

Conditioning

30:00 – 40:00
Movement specific warmups

40:00 – 60:00

“Aerial Phenomena”

4x E5MOM

Levels 2-4

8 Hang Power Cleans (hold for 2 seconds in the rack position)
6/6 Rotational Med Ball Throws
400 yd Run

L4 – 135/95
L3 – 115/75
L2 – 95/55 or double kettlebell

*YOU MUST COMPLETE THE INTERVAL IN UNDER 4:00*

Level 1

400 yd Run
10 Double Kettlebell Cleans (swing style, hold for 2 seconds in the rack)
5/5 Rotational Med Ball Throws