Jr. Varsity:

warm up:

AMRAP in 4:00m

10 jumping stars

5 supermans

skill:

Deadlifts

WOD:

3 RFT:

10 medball DLs

200m run

5 burpees

GAME & read for 15 minutes

 

Pups:

warm up:

4:00 Fishy Row Game

skill:

agility ladder

WOD:

AMRAP in ……(coach’s choice)

run 100m

4 burpee hurdle jumps

8 jumping pull ups

Game & read for 15 min!