4 Station Relay: Set up four cones in a diamond pattern. Divide the class into four groups and line them up behind each of the four cones. The first player in line at cones 1 and 3 start with a baton. On “Go”, players holding the baton run and hand off to the player at the next cone before going to the end of that line. The batons and players advance around the cones until one baton catches the other or time is called. You can vary methods of traveling between cones (skip, bear crawl, backpedal, etc). With a smaller group, you can divide the class in half at cones 1 and 3 and have them run past cones 2 and 4 on their way to the other side.
Med Ball Deadlift- shrug to target: Hold a pool noodle or other soft object above the athletes head. Athlete performs a deadlift -> shrug and tries to touch the object with the top of his or her head. Emphasize that the target can only be reached if hips are fully extended AND shoulders are shrugged.
With a partner, complete AMARAP in a given amount of time of
5 Med Ball Clean -> Thruster pass (each)
5 Med Ball Sit up -> Overhead pass (each)