Musical Medicine Ball – Kids will run, skip, backwards run, shuffle, etc around the med balls and when music stops will squat hold over a ball. Anyone left over will perform 2 burpees.
5 Ring Rows (own rings), 5 Box Push-Ups, 5 box-overs (kids climb over own box)
Plank Ball w/ large exercise ball
distribute barbells accordingly, then…
5 split press ea leg
5 back squat
lunge/reach/elbow to instep/hamstring x 3 ea
Floor lat stretch x 3 ea
burpee and max height jump x 2
Power clean and Split Jerk
Empty Bar work (6-8 mins)
Start conservatively and add up to safe but challenging weight for
1 power clean, 1 split jerk left foot, 1 split jerk right foot
Every two minutes on the clock for 5 Rounds.
6:00 AMRAP Sprint
1 shoulder to overhead (clean into position)
1 bar over burpee
2 shoulder to overhead (only 1 clean necessary)
2 bar over burpee
and so on adding 1 additional rep per movement each round.