Elementary
Warm
Burpee Basketball
Skill
Medball Deadlift
Jump The Tower
Work
7 Medball Deadlift
6 Sit-ups
5 Burpees
Game
Cone Blaster
Teens
Warm
:45 Bike/Ski
10 squats
10 empty bar press
:30 Bike/Ski
5 handwalk/opposite toe touch/hand leg raise
Lat stretch x 3 ea
Elbow to instep x 3 ea
Leg Cradle and lateral lunge x 2 ea
:15 Bike/Ski Sprint
Skill
Deadlift
5×5
1 set every 2:00
Work
10 Cal Bike/Ski
10 Deadlift (lighter than strength sets)
10:00 AMRAP
