Warm up

E: Snatch the cone

T: Dumpster run, 5 SLOW air squats, 10m high skips, open book stretch x 3 each side, alt. Lat stretch on rig, bar hang (underhand :10, overhand :10), 3 wall kick ups/wall walks, 3 burpee high jumps

 

Skill

E: Bar Wars/Med Ball game w/ boxes  

T:  Push press, Push jerk, Split jerk

 

Workout

E: 6:00-8:00  AMRAP

1 Cone run

3 Jumping bar muscle ups

Squat and throw w/ med ball (down and back)

T: 8:00 AMRAP

10 Med ball slams

10 Toes to bar

10 Calories on the rower

 

Game

Kids’ Choice

Megan Kestel

Written by: Megan Kestel

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