Saturday Workout

Warmup 

start at wall

10 squats (wall) => 3 push-ups(wall) => alligator crawl(wall to rig) => 2 forward rolls (rig to wall) => 3 broad jumps(wall to rig) => ladder drill (rig to wall) => high-knee skip (wall to rig) => 25-meter carioca(rig to wall)

Skill 

Front squat 

Elbows high

Elementary

With  PVC

Teens with weighted PVC or 15 lb bar

Workout

60 seconds of MAX REP Box Jumps
60 seconds of REST (Transition to next station)
60 seconds of MAX REP Med Ball Slams (Gorilla Chest)
60 seconds of REST (Transition to next station)
60 seconds of MAX Meters On The Rower
60 seconds of REST (Transition to next station)
60 seconds of MAX REP Burpee Jumping Bar Muscle 

Game

Mat attack