Warm Up

E: Musical Medicine Ball (Line up a row of medicine balls with one ball per athlete. Athletes will be given a movement to do while moving around balls. When music starts, like musical chairs, athletes will move around the balls. When music stops athletes will need to squat over the top of one of the balls. One ball will be taken away each round.)

T: Snatch the Cone


Wall hip stretch x:30-:45 each side

10 med ball slams

Squat stretch on rig x:30 each side

5 med ball thrusters

Elbow to instep x 4

Floor chest stretch

Squat + vertical jump x 5

STRETCH anything else that feels tight



E: #1-HS Kick ups/Wall walks


#3-Review KB Swing

T: 100m partner sled drag for best weight (15 minutes)



E: 6:00-9:00 AMRAP

3 HS Kick ups

6 KB Swings

9 Jump Rope

Cone Run!

T: 9:00-12:00 AMRAP (coach will determine length of AMRAP depending on size of class and time)

8 Med ball slams

Carry slam(med) ball to white garage door (right before 100m mark)

8 med ball thrusters (at the garage doors)

Carry slam(med ball back inside gym



Barefoot sock one-legged hop relay race

Megan Kestel

Written by: Megan Kestel

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