Warm-up

E  Move the Pile

T Slam ball relay races, then .10 mile bike, 5 ball slams (repeat 2 x through), wall hip stretch x :30 each, Lunge/Reach/Elbow to Instep x 2 each, .10 sprint

Skill

E DB Snatch/Ring Rows/Push-Ups

Work

E :45 seconds at each station – Ring Rows, DB Snatch, Push-Up, 3 rounds

T For total distance, in partners, one person working at a time for 20 mins

.15 Bike, 10 ball slams

Game

Rope and Rings play

Megan Kestel

Written by: Megan Kestel

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