warm

e skill ladder drills

t jog, side shuffle, high knees, pocket kickers, 3:00, wall hip stretch and reach x :30 ea, lunge/reach/elbow to instep x 2 ea, plank to side plank x 3, burpee high jump x 3

skill

e dumbell snatch, forward rolls

work

e 6 dumbell snatch, 2 ball slams, forward roll,

t 30:00 in partners: Even minutes: burpee box jumps, odd minutes ball slams *Each round increases work load by 1 repetition. Split the work however you’d like. Once the work for the round cannot be completed, you are done with that movement. Continue the movements until the work can no longer be done.

game

Open gym – ropes & rings!

Megan Kestel

Written by: Megan Kestel

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