Warm-Up
Musical Wallballs
*Music playing=wallball
*Music Stopped=ball slams
Skill
Skin the Cat
Ring Holds
Workout
10:00 AMRAP
100m Row
10 sec pull up hold
1 Wall Walk
Game
Bombs in the Tower
(Use a gymnastics mat rolled up and stand it tall on one side (one
kid should be able to stand in it with the mat wrapped around him like a
wall). This kid is “guarding the tower” assign 2-3 other children to
guard the outside of the tower. All other kids are “bombing the tower.”
Bombers must stand behind a line and throw dodgeballs (aka bombs) into
the tower, before a bomb may thrown it must be activated with a burpee.
All bombs that land in the tower equal one point. Guards can jump and
use their hands to block the bombs from entering their tower. The child
who is in the tower must throw out the bombs as soon as he or she can-
this keeps the game going. A coach helps roll the balls back to the
bomber.
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