warm

e Squat Buckets

t 1:00 Bike, 10 medball press, 5 medball slams, :30 Bike, 5 medball pushpress, splits stretch x :30 ea, alt. lat stretch x 5 ea, clock push-up (180 degrees)  push-up handwalk x 3 lunge/reach/elbow to instep x 3 ea, medball walking lunge x 10 steps.

skill

e bear crawl/walking lunge

t dumbbell lunge/handstand work and practice (10-15 mins)

work

e 8:00 AMRAP of

50 ft walking lunge

10 box step ups

5 push-ups

50 ft bear crawl

t 200-ft. dumbbell front-rack lunge

50 dumbbell box step-ups (20/24)

50 5-in. elevated strict handstand push-ups

200-ft. bear crawl

35-lb. dumbbell

Time cap: 10 minutes

game

Dodge Ball Switch

Megan Kestel

Written by: Megan Kestel

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