KIDS:

Warm-up:

zombie tag

Skill:

DB snatch
Jumping MU

Workout:

7 min

6 Db Snatches
4 Jumping MU
2 cone runs

Game:

dodge ball

 

TEENS

warm-up

Dumpster run
10 KB front squats
10 kb RDL
100 m run
5 kb swings
5 kb DL
50 m run
Lunge and reach x 4 total
HW Holds
bar hang :20
double calf stretch
rig split stretch :30 sec
5 hollow hold rolls
5 super mans

Skill:

Tire flips

workout:

In groups of two perform:
“Maltz”
400m Run/500m Row/500m Ski or 800m Bike
(Each must perform one)
35/50 STRICT Pull Ups (Each Partner)
100m Double KB or DB Farmer’s Carry (26-35/44-53)(Shared)
35/50 STRICT Dips (Rings, Bar or Box)(Each Partner)
100 Push Ups (Shared)
35/50 STRICT Knees 2 Elbow (Each Partner)
100 AbMat Sit Ups (Shared)
400m Run/500m Row/500m Ski or 800m Bike
(Each must again perform one)
(as far as you can get in 25 min )

Megan Kestel

Written by: Megan Kestel

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