Elementary –

Clean out the yard

Teens – Bike 2:00, banded rack stretch x :30 ea, elbow to instep x :30 ea, pigeon stretch x :15 ea, KB Squat x 10, lateral lunge and reach x 8, sumo push-up handwalk, lateral lunge and reach x 3 ea, bike x :20, rest :10, bike x :20


E – DB Clean and Squat

T – work up with dumbbell weighted squats and squats and cleans. Have the weight on the bar you want to start with. Coach will explain the standards beforehand for all athletes.



8:00 amrap of:

3 DB Squat, 5 push-up (box)


1-2-3-4-5-6-7-8-9-10 reps for time of:

Dumbbell squats, Bar-facing burpees

then, establish a 1rm clean

12.00 cap


Kids choice

Megan Kestel

Written by: Megan Kestel

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