1a.) Before Class Hour
- LAX Ball: Trap/Pec/Rhomboids (Scap)
- Prone Single Arm Reach-Roll-Lift: 10E (Slow + Controlled)
- Half Kneeling Single Arm Banded Face Pull: 2 X 15E (w/:02 Pause)

1b.) 2 Rounds (0:00-15:00)
- 1:00 Bike (Increase pace every :20)
- 8E Prone IYTW
- 8E Super Lunge Rotations
- 8 T-Inchworm w/Push-Up
- 8E Samson Lunge w/Lateral Flexion (2nd Round: Reverse Lunge w/Twist)

* With the remaining time, explain/demo S.F.P movements, and have athletes prepare for the next portion of class.

3.) (56:00-60:00)
Minute 1: :45 Rig Assisted Calf Stretch (R)
Minute 2: :45 Rig Assisted Calf Stretch (L)
Minute 3: :20E Banded Lat
Minute 4: :20E Eagle in Saddle

S.F.P. Notes:
These are foundational movements for more complex skills and need to be revisited whether we excel at skilled gymnastics or are on the journey to learning those complex skills. Take these very seriously and try to have perfect technique. Keep a hollow body position on ring support holds with the shoulders externally rotated (rings out, flashing palms). On the bottom of the ring dip hold, maintain a tight core and hollow body position. If you excel on the rings, start this minute each round with a strict/kipping ring muscle-up to then move into your support hold and bottom of dip hold. For your L-Hang, keep active shoulders by pressing down on the pull-up bar while keeping toes pointed, quads flexed, and legs straight higher than hip height.

E.S.D. Notes:
Partners run together preferably holding something like a rope or towel where they cannot be running at two different speeds. Partners can break up reps however they would like but the working athlete can only start to accumulate reps if the partner is in the HOLD for that movement. Athletes DO NOT have to do an even amount of reps between the pair. You can break up reps however necessary to get the work done quickly.