Warm Up 

E: Musical Medicine Ball

T: :45 work/:15 transition time

Plank hold

Side to side hops

Sit ups

Push ups

Squat jumps


Banded hip stretch on rig (:30 each side – coach will time this)

Lat Stretch on rig (4 reps each side)

:15 bar hang



E:  Front Squat (w/med ball or weighted PVC pipe) – Perfect squat relay

T: Power Cleans (Work up to a heavy set of 2-3 reps)

-Move your feet

-Extend your hips before you pull

Work Rope Climbs in between clean sets



E: 6:00-8:00 AMRAP

1 jumping muscle up

3 burpees

6 front squats

12 jump rope


T: 15:00 AMRAP

1 Rope Climb

5 Power Cleans (70-75% of clean max-drop each rep)

10 Burpee Box Jumps



Kids’ Choice

Megan Kestel

Written by: Megan Kestel

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