E – Burpee Basketball

T – 3:00 easy AMRAP of black top and back, 10 jumping jacks, side shuffle and back, 10 jumping jacks, carioca blacktop and back, 10 jumping jacks,  then banded hip stretch x :30 ea, lunge/reach/elbow to instep x 3 ea, pushup handwalk x 3, burpee broadjump x 2


E – db press

T – Squat – air squat

E – 3:00 AMRAP of  5 dumbell press, 6 box jump, 7 sit-up, rest 1:00 repeat 2-3 times

T – Start with a PVC then empty bar (work from the air squat), and build up very slowly to a 5 rep max with 2:30 – 3:00 of rest in between sets. Work in groups based on height.


2:00 AMRAP Meter sprint (100 and back)


Kids Choice

Megan Kestel

Written by: Megan Kestel

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