Thursday 11/1


E – Freeze! Coach has kids perform a movement and yells the word freeze. Any students that do not immediately stop the movement (jumping jacks, lunges, squats, jumping high knees, bear crawl, etc) will perform 2 burpees.

T – jog down and back x 8, side shuffle down and back x 6, backwards run x 4, carioca down and back x 2, wall hip stretch x :30 each side, extended handwalk + opposite leg and hand raise x 3 slam ball x4

E – weighted air squat (static positions) then sets together of 5, 6, 7, 8, 9, 10


E – 2 rounds of 3:00 AMRAP, 1:00 rest of 3 weighted air squats, 5 pull-ups(jumping pulls)/5 ring rows (switch every round)

T – In partners 3 rounds of 5:00 work, 1:00 rest, 20 medball clean, 15 sit-up, 10 burpee


Gaga Ball

Megan Kestel

Written by: Megan Kestel

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