E – Hogans Alley – 4 boxes of various heights set up across the gym with cones set atop of them. Kids throw a ball at cones attempting to knock them over from where they stand. When a ball is knocked over, all athletes perform 1 burpee. Each kid must shag their own ball every time they throw.
T – Hydro shuffle (jog, shuffle, carioca, backwards run blacktop and back), toe grab squat/hamstring stretch & reach x 5, backwards KB lunge x 10
E – cartwheels, forward rolls, bar roll-overs
T – deadlift – PVC Static positions
E – 4:00 AMRAP of 3 jumping bar muscle ups, farmer carry 40 ft
THEN… Rest :90 (AND REPEAT)
T- Work up to a 3 rep max, resting 2:00 in between each set