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)
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.