Week#1 Session Four

Warm up

-Introduce the whistle system

            -one freeze

            -two take a knee

            -three bring it in to the coach

            -several clear the floor

-Use the system with movements

            -walk

            -hop

            -shuffle

EOTD

-air squat

-burpee

Practice

-Roll the dice

            -odd/ air squats

            -even/ burpee

WOD

-7 minute AMRAP

            -5 air squats

            -20m run

            -5 burpees

Game

-Fly swat game