warm

e parking lot tag

t row for 1:00, 5 slow and controlled squats, wall hip stretch x :30 ea, alternating lat stretch x 5 ea, :30 row (faster) 3 squat jumps

skill

e jump rope/jumping muscle-ups/skill ladder

work

e 8:00 AMRAP of 3 burpee, 5 jumping muscle ups, 7 jump ropes

t 25:00 at a moderate pace in partners: 350 m row, 6 db squats

game

open gym

Megan Kestel

Written by: Megan Kestel

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