Mobility

Active hip opening sequence (from MMA) 
Lat stretch / Thoracic Spine Extension 2:00

Warmup 

2 Rounds
Short Lap
Alligator crawl up & back

10 Cliffhanger Pullups

Skills

Precision Jump Challenge
Balance Work
Ring Swing Technique
Backwards Fall Drill

Fun

Lava Floor challenge

Various Obstacle courses

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Afterwards: If you're not exhausted, lift weights as you please.

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