DYNAMIC WARM-UP:
1. Jog - Two Lengths,
2. Backpedal - Two Lengths, 3. High Knees - Two Lengths, 4. Butt Kicks - Two Lengths, 5. Power Skips - Two Lengths, 6. Lateral Shuffle - Two Lengths, 7. Bear Crawl - Two Lengths, 8. Basic Dot Drill - Two Lengths.
Skill Work/New Movement Development:
1. Squat
Considerations:
* Stance
* Hips Back
* Hand Position
* Top Position
W.O.D.
1. Use the Tabata Protocol of 20 Seconds of Work, followed by 10 Seconds of Recovery. Perform six rounds of the shuttle run. (Each student's score is total number of lines touched in the six rounds.)
2. Immediately followed by six rounds of squats (score is total number of squats completed in the six rounds),
3. Immediately followed by a single 400 Meter Run. (Record 400 Meter Time.)