Warm up:

E: One-handed tag – Keep other hand on head. Alternate left and right hands.

T: 2 Rds.

12 OH “I” lifts

6 candlestick to pancake (reach fwd, right, left, fwd)

6 tuck stand to pike (kick each leg)

10s handstand hold

30 ft duck walk    


E: Med Ball Fun: (2 teams) Goal is to get from cone to cone. Over/Under, Side2Side, Pass and Run

T:  Handstand Holds/Walks AND Rope Climb Practice


E: 7:00 AMRAP

1 wall walk

5 med ball ball slams  

1 rope hold (5-10 seconds)

5 sit ups  

T: 500m Row OR .75 Mile Bike

* Alternate each round

100 Singles (50 doubles)

1 Rope Climb (2 Seated Climbs)

* As many rounds and reps as possible in 15 minutes



Megan Kestel

Written by: Megan Kestel

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