Warm up: 5 min
Agility ladder drills, hurdles
Side shuffles, inch worms, bear crawls, high knees, butt kick, etc up and back in the gym
Strength: (15min)
Varsity: 6x3 back squats - increase weight each set
JV: 6x3 back squats - have them go slow and focus on technique of squatting, not bottoming out, keeping chest up and hips back. Do them tempo style so they don't rush
MetCon:
6min AMRAP:
10 Sumodeadlift high pull (varsity can use barbells, JV use KB)
5 Pull ups
Core (if there is extra time):
3 max effort holds on pull up bar - have them bring their knees up to 90 degrees
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