Warm-Up

E – Ball Tag

T – 100 M run, 10 partner medball tosses x 2, splits stretch x :45 each, alt lat stretch x 10, push-up handwalk/lunge/reach/elbow to instep x 3, ring row x 5, jumping pull-up x 2

Skill

E – push-ups, ring rows

T – hollow hold and RKC plank :15 hold, :15 rest x 3 each

Work

E – 7:00 AMRAP of 2 ring row, 4 push-up, 6 squat 50 M run

T 20:00 AMRAP of 100 M run, 3/5 pull-up, 6/10 push-up. 9/15 squat, rest 1:00 after completing each round

Game

Cone Blaster

Megan Kestel

Written by: Megan Kestel

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