E: Clean out the yard

T: Athletes will break up into two lines. Each person will complete a dynamic exercise across the gym and sprint back to the next teammate in line (relay race fashion).

*Lunges, high knees, butt kicks, crab walk, side shuffle)


Squat stretch on rig x:30

Banded hip stretch on rig x:30

Elbow to instep x4

Hand walk x2

Jumping air squat x3



E: Stations:

#1-Air Squats (w/ counterbalance)

#2-Cartwheels/Forward Rolls

#3-Push press (w/ med ball)


T: Back Squat Strength Day!


3 Tempo Back Squats TO A BOX @ 80-85% 1RM (2:30 clock)

(3 seconds down to the bottom, 2 second pause then quickly back up to lock out before doing two more reps)

*Warm ups at the same tempo – 50, 65, 75%



E: 3:00 AMRAP

5 push press (med ball or DB)

5 box jumps

5 ring rows

**Rest 1:00

Repeat above sequence

T: No workout challenge today! Game time after our workout. Teens’ Choice 🙂



Bean bag throw (Two teams will be formed. The clock will be set, and each team will have a set amount of time to hit their team’s cone with a beanbag. Only one person may throw at a time. Each time the cone is hit, the team will earn a point.)

Megan Kestel

Written by: Megan Kestel

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