Warm Up 

E: Farmers vs. Lumberjacks

T:  2 min easy pace row (or jog or bike)
10x Rolling toe touch


2X through

25 ft Lateral Lunge
25 ft Lunge and Reach
10 Air Squats
25 ft Bear Crawl
25 ft Broad Jump
10 Arm Circles



E: Rope climbs/holds and wall walk holds

Band Accessory Work

-Banded Lateral Walks (6-8 each way)

-Banded squats (right knee only, left knee only 5X each knee)

-Banded Squats on rig (push knees apart 10X each set)



E: 7:00-10:00 AMRAP

5 Toes to Bar

10 Plank Shoulder taps

15 pulls on rower

20 jump rope


T: 15:00 AMRAP

10 Calorie Row

15 Weighted Lunges (10/25)

20 Burpees

25 KB Swings (26/35)

30 Wall Balls



Cone Blaster


Megan Kestel

Written by: Megan Kestel

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