Warm up

E: 1 Forward Roll + 1 Cartwheel –>broad jumps –>Agility Ladder –> Up/over boxes

T: Tornado Tag


Work overhead mobility

-:20 bar hang (wrap thumbs around the bar)

-Open book stretch X 3 each side

-upper thoracic partner stretch on  med ball

-wrist stretch on floor



E: Planks/Front squat

T: dB Cleans/DB Push press/Push jerk



E: 7:00 AMRAP

1 wall walk

5 burpee pull ups

10 front squats w/PVC

20 jump rope

cone run

T: 12:00 AMRAP

*Partner workout with a twist

Partner 1 must complete all reps of one movement before Parter 2 may begin that movement. Partner 1 cannot begin the next round until Partner 2 has finished the final movement of the previous round.

6 box jump overs

6 DB power cleans

6 DB push press/jerk



Kids’ choice

Megan Kestel

Written by: Megan Kestel

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