Warm up:

E- Ball tag

T- jog/Shuffle/ bear crawl x 4 (dumbells to west rig)

rig hip flexor stretch :30 sec each side

Elbow 2 instep x4 each

push up hand walks x 3

Rig lat stretch 5 each side

10 Ring rows


E- med ball thrusters, box jumps, knee raises 8 MIN AMRAMP

T-  1 high hang clean, 1 above the knee clean, 1 power clean from the floor work up to challenging weight, Immediatly following each set 5 tempo ring rows, start at top 3 seconds down 1 second up


E- 5 med ball thrusters, 5 box jumps, 5 knee raises or knee to elbows

T-  4 min row for max CALS!



Megan Kestel

Written by: Megan Kestel

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