Warm Up
E: Musical Medicine Ball
T: :45 work/:15 transition time
Plank hold
Side to side hops
Sit ups
Push ups
Squat jumps
Then…
Banded hip stretch on rig (:30 each side – coach will time this)
Lat Stretch on rig (4 reps each side)
:15 bar hang
Skill
E: Front Squat (w/med ball or weighted PVC pipe) – Perfect squat relay
T: Power Cleans (Work up to a heavy set of 2-3 reps)
-Move your feet
-Extend your hips before you pull
Work Rope Climbs in between clean sets
Workout
E: 6:00-8:00 AMRAP
1 jumping muscle up
3 burpees
6 front squats
12 jump rope
T: 15:00 AMRAP
1 Rope Climb
5 Power Cleans (70-75% of clean max-drop each rep)
10 Burpee Box Jumps
Game
Kids’ Choice
