Warm-Up

E – Bar Wars

T – Foam Roller War, Wall hip stretch x :30, Rig lat stretch x 10 ea, Lunge/reach/elbow to instep/hamstring x 4 each, Burpee broad jump x 4

Skill

Pull-Ups

Teens – Every 90 secs for 5 rounds  perform 3-5 strict pull -ups.

Work

E – 5 DB Clean and Jerk, 10 weighted box step-up

T – From 0-3:00 Bike .25 Miles, then with remaining time AMRAP KB Thrusters

Rest 1:30

From 4:30 – 7:30

Bike .25 miles, then with remaining time AMRAP Burpee Broad jumps for distance (Each 25 M = 1 rep)

Rest 1:30

From 9:00-12:00

Bike .25 Miles, then with remaining time AMRAP KB Swing

Game

TBA

 

Megan Kestel

Written by: Megan Kestel

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