E – Burpee Basketball

T – Burpee wall ball, then 150/200 m row, 30 jump rope, alternating lat stretch x 5 ea, lunge/reach/elbow to instep/pigeon stretch x 4 ea, push-up handwalk x 3, 15 du’s/30 su’s fast  

Skill

E – pull-up holds/ring row holds. :10 hold, :50 sec rest.

T – pull-up holds/ring row holds. :10 hold, :50 sec rest. If you can hold a pull-up for :10, alternate between pull-up and ring row hold every other round.  

Work

E – 6:00 AMRAP of 5 ring rows, cone run (blacktop and back), 10 jump rope

T – 20 min AMRAP for total distance. Begin with 15 double unders or 30 single unders immediately to your rower. At every 3 min interval repeat 15 double unders or 30 single unders

Game

Kids Choice

Megan Kestel

Written by: Megan Kestel

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