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5 jumping jacks
5 step-back lunges
5 step-forward lunges
1:00 roped hamstring stretch on the floor each side
1:00 piriformis stretch
Practice Superman/hollow on the ground
At pull-up station practice application of Superman hold on the bar and pulling
Partners play thruster ball with dodgeball and test distance only to where they can maintain accuracy
1:00 jump around, any type of jump
5 front squats (unloaded-8# dumbbell)
Side shuffle 25 meters and back
Roped 25# plate pull races –
Stage 2 side-by-side roped bumper plates with lines or cones every 5 meters (5 meters per child on each team; ie, 5 kids per team needs five chalk lines every 5 meters). Teams station one child per line and race to complete pull using a relay style, switching team members at each line. Second in line grabs rope after first child finishes first staged pull and runs to next line to pull, this repeats through until all have completed a pull.