warm up: (8min) sharks and Minos (use the flag football flags)
Skill: (8-10min)
Varsity - double unders
JV - single unders, if they have good single unders have them go to varsity to work on doubles
MetCon:
Varsity -
10min AMRAP:
20 double unders (or 15 attempts)
15 deadlifts
10 wall balls
JV -
10min AMRAP:
30 singles
15 KB deadlifts
10 wallballs
If there's time at end:
3x30sec hollow rock holds (most of the kids the last time we did this were not able to use proper form with their hands overhead so have them keep hand by the side and stay in hollow position - if form permits, have them put hands over head)
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