Warm up:

E: Tic Tac Toe

T: 3x Through
5 perfect squats

30 seconds in the bottom of the squat

5 jumping squats

10 walking Spiderman elbow to instep

5 perfect push-ups

100-meter run (down-back X2)

 

Skill:

E: Air Squat Heel Balance Drill-Stand with toes hanging off a plate. Perform an air squat. Keep toes off the ground. Increase difficulty level by moving more of your foot off the plate until you reach the mid-foot.

T: Deadlift (5X5)

 

Workout:

E: 3:00 AMRAP rest 2:00 in between (2-3 times through)
3 med ball thrusters

Run to opposite rig
6 toes to bar

Run to opposite rig

T: 3:00 AMRAP rest 2:00 in between (2-3 times through)
3 squat cleans
6 toes to bar
Game:

Cone Blaster

Megan Kestel

Written by: Megan Kestel

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