Saturday Workout

Warm up
3 X or 5 minutes 
Bear crawl => 10 jumping jacks => forward roll => 5 vertical jumps => broad jump => 5-second bar hang => 5 super-slow squats => 5-10 seconds in the bottom of the squat

Skill
Deadlift 
*Gorilla chest 
*Strong Back 
*Stand up tall 
Pull ups
*Hollow Hold/Superman 
*Everything tight

Workout
Pre-Teen/Teen
20 minute running clock 
Alternate between two skill movements:
5 Deadlifts 
1-2 minutes pulling skills (rope climbing, kipping pull ups)

Elementary
10-15 minute running clock
Alternate between two skill movements:
3 Deadlifts 
2 minutes pulling skills (rope climbing, kipping pull ups)

Game
Fish Game