Ship to Shore:
Explain all commands to athletes. They are pirates and are awaiting orders from the captain.
Ship- Black Mat placed near rig
Shore- Gray Mat
Captains Coming- Stand Tall and Salute
Swab the Deck- Hold Plank
Man Overboard- 3 Donkey Kicks
Submarine- 3 Squats
Captain Hook- Make a hook with their hand and say Argh.
Call out commands until athletes are warm
Roving Plank Obstacle Course: Create a short obstacle course of boxes, hurdles, pool noodles etc and have athletes practice roving plank through it.
Rock Around the Clock:
Set up 12 cones in a large circle to represent the face of a clock. Athletes perform the designated number of reps of the established movement at each cone.
Each time an athlete completes the deadlifts at 12 o’clock, do one trip through roving plank course (set up two smaller ones so it doesnt get to crowded) before starting again at 1 o’clock
Odds: Push Ups