Warm-Up:

E: Farmers vs. Lumberjacks

T: PVC Pass

THEN…

Tabata (3-4 Rds) (:20 work/:10 rest)

Air Squats

Hollow Hold

Lunge Walk

Lateral Hops

THEN…

30-40 arm circles/hugs

chest/shoulder stretch on floor

Bar hang x:15

 

Skill:

E: Stations (Bar Wars, Rowing, Headstand/Handstand)

T: Stations (Strict pull ups, Headstands, Wheelbarrow walks)

 

Workout:

E: 8:00-10:00 AMRAP

10 pulls on rower

2 forward rolls

up/over boxes (3 heights)

:05 bar hang

 

T: 4×2:00 Intervals

10 med ball slams

10 sit ups

Max calories on rower with remaining time

**Rest 1:00-2:00 after each round

 

Game

Fish Game

Megan Kestel

Written by: Megan Kestel

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