Saturday

Elementary

Warm-up:

3:00-5:00 Freeze Tag

Skill:

Rope Holds / Tarzan swings

Workout:

7 min Amrap:

Bar hang =>5-meter giant steps => 5 super slow squats on box => logroll => 5 meter broad jump

Pre-Teens

Warm-up:  3X or 5:00

10 squats => 2 forward rolls => 10 vertical jumps => 2 cartwheels => speed ladder => 2 wall kick-ups or wall-walks

Skill:

Pull-Ups

Workout:

10 Min Amrap

5 Toes 2 Bar => 5 hang cleans => 5 box-overs => 1 Wall Walk or 1 HSPU 

Game:

Farmers and Lumberjacks