A. GENERAL (8:00)
Game Warm up
Tic-Tac Toe Race

Split the class in two, three or four groups. Set-up a tic tac toe game using PVCs
Have each station with 2 different types of equipment (to represent the Xs & Os)

Optional: To avoid having athletes look at the game ahead of time, you can set a "wall" in front of the games (2 stacked boxes). This will force faster reaction time and add an element of fun!

On the call of “go” Athletes (Xs & Os) will race together towards the grid and place their “Pawn” on the game. Athletes then run back to their partner as fast as possible to tag them so that they can get to the grid first to place their pawns. Athletes who are the fastest at getting back to their partners and getting to the grid have an advantage to set their pawns first.

B. MOBILITY / ACTIVATION (2:00)
World's Greatest Stretch
10 reps / side

C1. SPECIFIC (8:00)
Jump Rope
30 Single unders, normal
30 single unders AFAP
30 Single unders, as SLOW as possible
30-50 Double unders
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Row
2 sets
20 seconds easy
40 seconds faster
(or 30 sec on, 30 off with a partner)
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Burpees
5 Burpees

"The Ghost"
6 rounds
1:00 Rowing for Calories
1:00 Burpees
1:00 Double unders
1:00 Rest

Score: Total Reps
TC: 23 Minutes
KG: N/A

Scaling Options
Beginner
1:00 Rowing for Calories
1:00 Down & Ups
1:00 Single unders
1:00 Rest

Intermediate
As written

3 x 25 Hip Extensions on GHD
-Rest as needed-

Goal: Post Chain accessory