Warm up 

E: Tic Tac Toe

T: 3 X through

30 singles

10 air squats

5 push  ups (knees if needed)

2 wall walks

THEN…

scorpion stretch

open book stretch x3 each side

 

Skill 

E: Push ups/Planks

T: Clean and Jerk (push) Work up to a heavy set of 2

 

Workout

E: 7:00-8:00 AMRAP

2 jumping muscle ups

4 push ups

6 plate/box jumps

8 sit ups

*cone run*

 

T: 12:00 AMRAP

Dumpster Run

15 KB swings

10 Box jumps

5 Push jerks

 

Game 

Kickball

Megan Kestel

Written by: Megan Kestel

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