Warm Up

E: Mat Attack

T: 500m Shuttle run

Wall hip stretch x :30 each side

Double banded stretch on  rig

Push up hand walk  x 4

Bar hang x :20

**Stretch anything else that feels tight!

 

Skill

E: #1-Med ball thrusters

#2-KB/DB Deadlifts

#3-Jump Rope

T: Accessory Work:

2 x through:

Russian twist x 10 reps

Hollow hold x :30

Band pull aparts x 15 reps

 

Workout

E: 5:00-9:00 AMRAP

2 Cartwheels

Climb Over Three Tall Boxes

6 Med Ball Thrusters

9 KB/DB Deadlifts

T: Grip Work!

For Time: PARTNER WORKOUT

4:00-6:00 accumulated bar hang hold.

Each time you drop from the bar, perform:

500m shuttle run

20 push ups

**The run will be performed by BOTH partners while the push ups will be shared between partners.

 

Game

Dodgeball

 

Megan Kestel

Written by: Megan Kestel

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