Warm Up

E: 3 Rds

:20 squats

:20 stand on one leg

:20 stand on the other leg

:20 burpees

T: 100m Run

30 Jumping Jacks

4 x (ea side) Quad stretch + calf raise + reach (grab your foot with opposite arm, stand on toe, reach up)

100m Run

20 Jumping Jacks

Banded Hip stretch on rig x :30 ea side

Blacktop Run

10 Jumping jacks

Push up hand walk x 4

5 Jumping jacks

Elbow to instep x 4



E: Push ups (find appropriate box height)/Practice agility ladder   

T: Hang power cleans/Front squats (Work up to a weight that is heavier than what you will use for the workout.)  



E: 6:00-9:00 AMRAP (coach will determine length of AMRAP depending on size of class)  

Blacktop run

Successful throw to target (cone)

Agility ladder (one time through)

5 Push ups

5 Ball Slams

T: 15:00 AMRAP

5 Hang power cleans (65-70%) –should be moderately heavy

5 Push ups

5 Front squats (use same weight you used for cleans)

100m run

**REST 1:00 at the end of each round**




Megan Kestel

Written by: Megan Kestel

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