E: Musical Medicine Ball

T: 30 jumping jacks


10 each:

Shake Head yes/no

Head Circles

Shoulder Circles

Arm Circles

Trunk Rotations

Hip Circles

Leg Kicks

Butt Kicks

Calf Raises


5 med ball throws

**If extra time, stretch anything else that feels tight before we begin skill work



E:  Partner Challenges (Only one partner is allowed to work at a time. Keep track of your total # of reps for each movement. Both partners have to do at least some of each movement.)

2:00 Clock for each movement (1-2x through)

Jump Rope


Sit ups

T: Core Work


1:00 plank (Try to hold the entire minute–if you fall, take a short break and get right back into a plank)

5 underhanded medicine ball tosses for height or distance



E: 2:00 AMRAP/1:00 rest (3X through)

3 Hanging Knee Raises

1 Forward Roll

6 Jumping Lunges (Scissor Jumps)


T: 8:00 AMRAP

1, 2, 3, 4, 5, 6 etc…(rep scheme)

Empty Bar Thruster (don’t drop the bar, set it down)


Sit up



Cone Blaster OR Open Gym Time


Megan Kestel

Written by: Megan Kestel

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