Warm up:

E: Switch! The coach will divide the group in half and line them up facing each other on opposite sides of the room.  The coach will select a way to cross the space and call “switch!” to signal them to switch sides. Repeat with different movements.

T: Mixed Tabata (:20 work/:10 rest) 3 rounds through

Plank ups (elbows to hands)


Lateral hops

Sit ups


Wall calf stretch (stretch anything else that feels tight)



E: Slo-mo Throw (2 handed overhead):  Start without the ball in both hands.  Move through the phases of the throw (wind up – step – throw – follow through) slowly and smoothly in slow motion.  Try it with a dodgeball and then maybe a light medicine ball.

T: Double unders



E: 6:00-8:00 AMRAP

5 knees to elbow

1 rope climb/(scale=rope hold :10)

10 jump rope

T: 10:00-13:00 AMRAP

15 Double Unders (30 singles)

10 push ups

5 pull ups (chest to bar if possible)



AbMat Bowling Race w/a spin and 2 burpees buy-in – Set up two or three AbMats in a triangle or pyramid 3-4 meters from start cones. Kids use a 4#-6# medicine ball to “bowl” over the mats.

Megan Kestel

Written by: Megan Kestel

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