Warm-Up

E – 50 dip and throws with a partner

T – 3:00 AMRAP of .10 Bike, 10 slam ball thrusters, easy 10 Ring Rows, 10 Double-Unders(20 singles) Then… Lat stretch x 10 alternating, Lunge/reach/elbow to instep x 3 each, DB  Swing and pause x 10, Active hang x :10, Kipping swing x 3, Kipping pull-up x 2

Skill

E – Weighted Blocked squat

Work

E – In groups of 2, working just 1 person at a time at any given time perform the following:

10 Blocked Squats (5 each)

20 Ball Slams (10 each)

30 Jumping High knees (15 each)

12:00 AMRAP

T – In groups of 2, working just 1 person at a time at any given time perform the following:

.60/1 Mile Bike

30/50 Empty Barbell Thrusters (15-33)

20/30 Pull Ups/Ring Rows

120 single unders/100 Double Unders (200 singles)

60/100 AbMat Sit Ups (Switch every 10-15)

* 2 rounds for time *

25 Min cutoff

Game

Open Gym

Megan Kestel

Written by: Megan Kestel

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