Buttercups:

warm ups:

Shuttle Run Relay

Skill:

Air Squat

WOD:

3 RFT

Monkey Hangs

5 Air Squats

GAME

Varsity:

warm up: 350m row=> 10 air squats=> 5 push ups=> run 25m => run25m backward

Skill:

Front Squat

WOD:

AMRAP in 10min

10 Front Squats ( empty bar 11#-15# thru increased weight decided a by coach)

run 200m

Jr. Varsity:

warm up:

Tabata jump rope & Hula Hoop

Skill:

Handstands

WOD:

4 RFT

3 burpee hurdle hops

6 Push Press

12 kick ups

GAME