E – Pass the Plate (Relays with odd objects)

T – Pass the Plate (Relays with odd objects) Then…150 M row, 5 mb presses, banded shoulder stretch, banded lat stretch,  lunge/reach/elbow to instep x 3 ea, lateral lunge/reach x 2 ea, push-up handwalk x 2, burpee/squat clean/thruster/throw x 3


E – KB DL/Bear Crawl (cone on backs)

T – Box HSPU’s/ DU’s


E – 7:00 AMRAP of 10 KB DL, Bear Crawl down and back

T – For Time:

100 DU’a (200 su’s)(5:00 cap), 25 HSPU’s, 1k Row,(5:00 cap)  25 Toes to Bar/knee raises (24:00 cutoff)


Elevated Cone Blaster

Megan Kestel

Written by: Megan Kestel

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