Elementary
Warm
Clean out the Yard

Skill
Reverse OH Lunge (“pressed to the sky” – loaded or unloaded)

Work
4 Burpee & Jump over your med ball
5 Medball Front Squat
6 Reverse OH lunge (loaded or unloaded)
7:00 AMRAP

Game
Bear Crawl Ball
Played the same as clean out the yard where kids will bat the gator balls out of their area from a bear crawl position. The team with the least balls on their side at the end of the time limit wins the round.

Teens
Warm
1:30 Row
5 Slow and controlled squats
Cat/Cow/Reach under & turn out x 5
Plank position Opposite toe touch & shoulder tap x 5 ea
1:00 Row
Leg cradle & forward lunge & reach/elbow to instep x 3 ea
Inchworm x 2
:30 Row
5 Ball slams

Skill
Backsquat 5, 5, 4, 4, 3, 2, 2
15:00

Work
1 Cal Row
1 Ball Slam (Heavy)
2
2
3
3
etc.
9:00 AMRAP

Megan Kestel

Written by: Megan Kestel

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