Buttercups:

Warm up:

3 monkey hangs=> 5 single leg line hops=> bear crawl=> 5 single leg line hops (other leg)=> 3 push ups

Skill:

Plank Holds

WOD:

3 RFT

Roving Planks across the cones

4 broad jumps

GAME!

 

Jr. Varsity:

Warm up:

jump rope 2:00 min

Partner Hops x 10

Skill:

bridge work

forward rolls

WOD:

4 RFT:

75m run with sandbag (5#-10#)

5 Burpee sandbag lateral hop

8 Front Squats (sandbag or unloaded)

GAME!