Warm-up
- 10 Squats
- High Skip (20 yards)
- 10 Jumping jacks
- High Knees (20 yards)
- 10 Seal jacks
- Side shuffle (20 yards)
- 10 Crossovers
- Carioca (20 yards)
Skill Work – Running Form
Overhead Drills (Watch video for clear demonstration)
- Grab a ball (Soccer ball, basketball, or medicine ball – no heavier than 5-10lbs)
- Form
- Hold ball overhead, rib cage stacked over hips, arms straight with biceps by ears
- Feet
- Low A-skips (watch video for demonstration)
- Start slow, then increase speed, then move forward/backward
- Repeat 2-3 times
- High A-Skip
- Start slow, then increase speed, then move forward/backward
- Repeat 2-3 times
- Low A-skips (watch video for demonstration)
Workout
A burpee twist!
8 Rounds:
- 10 Burpees over a cone
- 20 Russian twists (10 each side)
FITNESS TEST OF THE DAY
How long can you hold a low plank?
RECORD YOUR SCORE:______
(We will repeat some tests, so you can compare scores)