Warm-up
Russian Twist Congo Line:
Have a stack of 10s and have everyone in class line up with the plates to the left of them. Everyone is in the russian twist position, and the first person in line grabs the plate and turns to hand off to athlete number 2 who then passes to athlete 3 while athlete 1 takes another plate and passes down. Continue in this fashion until the pile of plates is empty and now on the opposite side of the line. Once everyone is ready, go through the same process until the plates end up back in the starting position. Go through this whole cycle 3 times back and forth.
Have a stack of 10s and have everyone in class line up with the plates to the left of them. Everyone is in the russian twist position, and the first person in line grabs the plate and turns to hand off to athlete number 2 who then passes to athlete 3 while athlete 1 takes another plate and passes down. Continue in this fashion until the pile of plates is empty and now on the opposite side of the line. Once everyone is ready, go through the same process until the plates end up back in the starting position. Go through this whole cycle 3 times back and forth.
Conditioning
AMRAP 35
25 Box Jumps
400m Row
25 Russian KB Swings
200m MB Run
25 Box Jumps
400m Row
25 Russian KB Swings
200m MB Run
Finisher
If Time alots:
Coach Led Ab Work or Stretch
Coach Led Ab Work or Stretch