Warm Up
Bike or rower so you can have a brief chat with member about what they can expect from today’s session.

Bracing and Tension
Brief explanation of importance of creating tension
How it is used in all lifts from squat to bench press
Use hard plank to demonstrate tension creations

Squat Variations:
Run the member through the list below, explain the correct stance of the Squat and use a wall ball for depth.
Air Squat
Goblet
Wall Ball
Front
Back

Gymnastics & Body Weight:
Have the member perform the below movement and scale as needed to their capability.
Pull Up
Ring Pull Up (faster transition in WoDs)
Banded Pull Up (Slower transitions in WoDs)
Toes to Bar
Knees To Elbows
Knee Raises
Floor Leg or Knee Raises (Holding on Post)
Box Jump
Box Jump Step Down
Box Step up step down
Height of box

EMOM:
Explain what an EMOM is and have the member complete either 2-3 rounds of the following
20s or 5-10 Pull Ups
20s or 5-10 Toes to Bar
20s or 5-10 Box Jumps
Scale as necessary to meet the members ability established during the prior scaling options.

Notes:
Squat
Watch them do couple air squat
Utilize wall squat to find correct positioning
Progress through squat variations, referring back to wall squat
Front will feel awkward, will become more comfortable overtime.

Gymnastics
Looking for suitable scale for when joining classes
Go through variations of scaling and suitable progressions