Elementary
Warm
Pyramid

Skill
Medicine Ball Cleans

Work
1:00
5 Medicine Ball Cleans, burpees with remaining time
1:00 Rest
5 Rounds

Game
Goal!!!

Teens
Warm
Bike 1:00
Air Squat x 10
Bike :45
barbell front squat x 5
Bike :30
Inchworm x 3
lunge/reach/elbow to instep x 3 ea
Bike :15

Skill
Squat Clean 1 every :90 seconds for 10 Rounds, adding weight every other round as appropriate.

Work
1:00
1 Clean
Bike sprint for calories with remaining time
Rest 1:00
5 Rounds for max calories on the bike

Megan Kestel

Written by: Megan Kestel

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