Warm-Up

E – Ball Tag

T – Burpee – Squat over the Fence, then…Wall hip stretch x :45 ea, alternating lat stretch x 10, Lateral lunge and reach x ’25, reverse push-up handwalk/elbow to intstep x ’25, 5 squat clean thruster throws

Skill

E – Dumbell front squat

T – Front Squat x 5

Work

E – 8:00 AMRAP of  5 Dumbbell Front Squat, 5 sit-ups, 5 over the box, 5 Jumping Pull-ups

T – 12:00 AMRAP 200/350 M row, 7 power clean, 5 shoulder to overhead, 3 pull-ups ***Goal is 3 + Rounds

Game

Sharks and minnows

Megan Kestel

Written by: Megan Kestel

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