Sunday
Elementary
Warm-up
3x or 5 Mins
bear crawl => overhead walking lunge
(w/PVC) => 5 hand-release push-ups => 5 perfect squats => 5 hurdles
=> speed ladder => 50-meter high-knee skip => 50-meter side shuffle
Skill
Plank hold and/or variations of the plank
Workout
3 rounds (2:00 each round)
2:00 AMRAP
3 pull-ups (jumping or strict)
5 burpees
7 single-unders
immediately into
0:20 plank hold
2:00 AMRAP
3 pull-ups (jumping or strict)
5 burpees
7 single-unders
immediately into
0:20 plank hold
Game
Powerball
Pre-Teens/Teens
Warm-up
3x or 5 Mins
bear crawl => overhead walking lunge
(w/PVC) => 5 hand-release push-ups => 5 perfect squats => 5 hurdles
=> speed ladder => 50-meter high-knee skip => 50-meter side shuffle
Skill
Pull-up Progression
Workout
5 rounds (3:00 each round)
2:00 AMRAP
5 pull-ups
7 jumping air-squats
12 single-unders
immediately into
45 sec. plank hold
2:00 AMRAP
5 pull-ups
7 jumping air-squats
12 single-unders
immediately into
45 sec. plank hold
Game
Powerball
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