Kids Do Work

WARM UP:

3 MInutes Row or Bike

2 RNFT
5 Pause Goblet Squats
5 Lateral Lunge 5R 5L (holding KB)

2 RNFT
10 Lateral Band Walk R & L
10 Single Leg Glute Bridges R & L

Thoracic/Hip MOB

PART 1:

FITNESS/SPORT:

Back Squat
8-6-4-8-6-4

Strict Pullups
8-6-4-8-6-4

After a set of Back Squats go right into the Strict Pullups and then
rest as needed before the next set of Squats.

PART 2:

FITNESS:

With a Partner. P1 does an entire round then P2 does an entire round.

16 Min AMRAP
15 Wallballs 20/14
12 AbMat Situps Butterfly Position
9 Cals on Rower

SPORT:

With a Partner. P1 does an entire round then P2 does an entire round.

16 Min AMRAP
15 TTB
12 DB Thrusters 50/35
9 Cals on Assault Bike

Coach led Static Stretch