E – 4:00 Obstacle Course

T –  In partners, 3 frames of Rowling. Total over or under at the end is the amount of burpees total that are to be completed by team. Then 5 slow and controlled wall balls, wall hip stretch and reach x :30 ea, double banded shoulder stretch x :30, spiderman lunge/reach/elbow to instep/hamstring x 3 ea, 10 wall balls



E – PVC overhead squat

T – Tire flips. Work technique and flip in partners. Then, in partners, 2:00 AMRAP of tire flips.



E – 6:00-8:00 AMRAP of 5 wall balls (drop every time), blacktop run and back.

T – 18:00 AMRAP of 15/20 wall balls, 200 M run .25 bike, 300 row, 200 M ski (high school only) – choose a different one after each set of wall balls!



Kids Choice

Megan Kestel

Written by: Megan Kestel

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