Warm up

E: Safe While Moving w/plate jumps (discuss “knees out” landing position) – Standard rules of tag apply between cones. Kids must move from cone immediately after completing 3 plate jumps and are only safe while exercising at cone.

T: 300m row


Tabata Warm-up (3 rounds)

-bar hang (active hang position-try to hang on the whole time)

-air squats

-plank hold

100m row (faster)



E: Relay Races

hop on one foot

roll medicine ball

5 ball slams

crab walk w/ med ball

T: 8:00-10:00 skill work

Odd minutes: Rope Climb

Even minutes: Toes to Bar



E: 6:00-9:00 AMRAP

8 Ring Rows

8 Sit ups

8 Front Squats

T: 13:00 AMRAP

200m Row

1 Rope Climb

10 wall ball shots




Megan Kestel

Written by: Megan Kestel

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