Warm up

E: Plank Ball – Athletes will plank in a circle. They pass a medicine ball by hitting it with one hand while maintaining the plank. (Variations include a musical version where whoever is last touching the ball when the music stops goes to the center of the circle to do 3 push-ups, or whoever loses plank position first goes to the center for 3 push-ups. We will play both versions)

T: Switch

Run-skip

Shuffle-carioca

High knees-butt kicks

Backward run-walking lunge

Bear crawl-crab walk

THEN…

Hip stretch on wall x:30 each side

Hand walk (no push up)  x 4

Lateral lunge x 4

Elbow to instep x 2

 

Skill

E: Rope climbs/seated rope climbs and Jump the tower

T: Back Squat

 

Workout

E: 6:00-8:00 AMRAP

Zig zag sprint

Plank hold in line

Rope swing

Forward Roll  

 

T: Overhead med ball throw with a partner

*How many partner overhead passes can you get in 2:00?

 

Game

Baseball OR Open Gym

Megan Kestel

Written by: Megan Kestel

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