E: Hungry Hungry Hippos

T: Tornado Tag


5x Air Squat

Lunge w/ a twist + elbow to instep x 4 steps

Banded hip stretch on rig (face rig, step back) x :30-:45 each side

5x Air Squat

Bear Crawl down and back

5x Burpee

Broad Jump x 4



E: PVC Front Squat/Farmer’s Carry/Squat and throw – practice toes to bar on same bar

T: Deadlift (12-15 minutes of skill work) Work up to a heavy set of 5 reps



E: Complete as many rounds as possible in 8:00 of:

5 wall ball (throw ball over bar being used for toes to bar)

20 jump rope

5 toes to bar

T: 3-4 Rounds of :40 on/:20 rotation time

AbMat Sit-Ups


Wall Balls

Box Jump



Cone Blaster  

Megan Kestel

Written by: Megan Kestel

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