Warm Up

E: Musical Medicine Ball

T: 200m Row or Run

Wall hip stretch x :30 each side

Calf Stretch x :30 each side

Lunge and reach x 4

Elbow to instep x 4

Hand walk (no push up) x 4

100m Row or Run

Bar hang x :15

Squat stretch on Rig x :30

3 Burpees

*Stretch anything else that feels tight



E: Stations-Athletes will visit each station for skill work

#1 Med Ball Thrusters

#2 Relay Races with a variety of movements (crab walk w/ med ball, bear crawl down-run back, med ball throw down and back, skip, lunge, forward roll, etc)  

T: Thrusters (Work up to a moderate weight for a set of 3-heavier than what will be used for the workout.)



E: 10-9-8-7-6-5-4-3-2-1 Reps of:

Med Ball Thrusters

Monkey Hangs (Scale: Bar hang for seconds.)

1 Cartwheel (on Go Mat) AND 1 Cone Run between each round.

(7:00-10:00 AMRAP-If you get all the way down to 1 rep start working back up the ladder.)


T: 12:00 AMRAP  

200m Run OR Row (Coach’s choice)

15 Bar only thrusters (15#) Scale to med ball if needed.  

7 Burpee box climb overs




Megan Kestel

Written by: Megan Kestel

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