Warm Up 

E: Rock Paper Scissors: Partners line up across from each other.  When the coach calls GO, both partners move to the center of the space using the designated movement.  Play Rock-Paper-Scissors. The person who loses the match performs 3 reps of an assigned movement and both partners return to their starting positions.  Repeat!

T: Mixed tabata (3x through–:20 work/:10 rest)  

Jumping jacks 

Plank hold

Air squat 

Burpees (w/out push up) 


Calf stretch on  rig 

Push up hand walk x 4 

Elbow to instep x 4

Squat Jump x 4 

STRETCH ANYTHING ELSE THAT FEELS TIGHT! We’ll be doing a lot of jumping today! 



E: Figure out weights for workout movements. Practice med ball push press and DB hold.

T: Double under practice/HS Hold practice (alternate back and forth between these two skills.) 15-20 minutes to practice  



E: 6:00-10:00 AMRAP

2 Air squats 

4 Burpees

8 MB Push Press

:10-:20 DB Hold 


T: 1 minute of Row Calories

1 minute of Burpees

1 minute of Doubles (Singles)

1 minute of REST

* 5-6 rounds for identical rep scores for EVERY round 



Cone Blaster

Megan Kestel

Written by: Megan Kestel

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