Elementary
Warm
Tabata Warm-Up
Slow Controlled Squat
Ball Slams
Plank
Jumping lunges

Skill
Single Arm DB Hang Clean & Press
Jump Rope

Work
8 Alt DB Hang Clean & Press
15 Jump Rope
5:00 AMRAP
1:00 Rest
4 Alt DB Hang Clean & Press
10 Jump Rope
3:00 AMRAP

Game
Ball Tag

Teens
Warm
Hydro Shuffle
15 Jumping Jacks between every different movement
Cat/Cow Stretch
Floor Lat stretch
Lunge/Reach/Elbow to Instep x 3
Push-Up Handwalk x 2
Burpee High Jump x 1

Skill
DB complex
Every :90 for 10 rounds perform 2 repetitions of the complex

Work
5 Sit-Up
10 Single Arm Hang DB Clean & Press
50 SU’s