Warm up

E: Switch!

T: 3-4 X through

1x through EACH agility ladder

5 push ups

Backwards lunge steps X6

10 squats

1 cartwheel (on blue mats-be aware of people around you)

3 burpee broad jumps


Stretch anything that feels tight



E: Jump Rope

T: Front Rack Lunge Steps X 6 each set (Athletes will take six steps with the barbell in the front rack position. Increase weight each round if possible.)



E: 6:00-8:00 AMRAP

4 push ups

8 sit ups

12 jump rope

T: Tabata (:20 work/:10 work) 8 total rounds – alternate movements

Push Press (barbell only)

Double Unders/Singles



Ding the Pole

Megan Kestel

Written by: Megan Kestel

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