Warm up 

E: Switch!

T: Barbell Warm-up (squat w/ bar, press, deadlift)

-determine what is tight after barbell work (ankle stretch, banded hip stretch, etc.)



E: Musical Squats – Athletes start out standing in a circle in a squat stance with pinky toe side of shoes touching. While music plays, athletes squat in pairs with “neighbor knees” touching keeping knees out in the squat. When the music stops, the two athletes in the act of squatting move to the outside of the circle and continue squatting until only 4 are left and the game starts again.


E: 6:00-9:00 AMRAP

1 wall walk

1 Forward Roll

1 Cartwheel

1 Rope Swing

Bear Crawl to Jumping MU Bar

1 Jumping Bar MU

(Run back across room to start)

T: Sum of the Best of Each Lift (15:00 for each lift)

  • Back Squat
  • Press
  • Deadlift

Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after the first attempt. A failed rep counts as an attempt. (Score=total of all three lifts)



Ball Tag

Megan Kestel

Written by: Megan Kestel

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