Warm-up

e – Plank tag

t – 50 su’s, 5 strict presses, 25 single unders, 5 strict presses, splits stretch and reach x :30 ea, alternating lat stretch x 4 each, reverse lunge/reach/elbow to instep/hamstring (spiderman lunges) x 5 each 25 jump ropes FAST!!!

Skill

e PVC overhead squats/Dumbell Snatch

t practice/establish OHS comfortability and scale weight

Work

e 10:00 30-50 single-under jump ropes, 20 PVC overhead squats, 30-50 single-under jump ropes, 12 Jumping pull-ups, 30-50 jump ropes, 20 db snatch, 30-50 singles, 12 jumping pull-ups, repeat if finished

t 2 rounds for time of: 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders 12 bar muscle-ups – scales explained beforehand. 14:00 to complete 2 rounds of your variation.

Game

Cone Blaster

Megan Kestel

Written by: Megan Kestel

Leave A Reply:

No comments yet.