E: Snatch the Cone

T: Tic Tac Toe


Squat stretch on rig x :30 (push knees out)

Calf stretch on wall (:30 each side)

Vertical Jump x 5  



  1. Wall walks/Wall kick ups – focus on torso close to wall at top, gymnastic hollow, no break in ribs or spine
  2. Agility Ladder
  3. Ring Rows



E: 6:00-8:00 AMRAP

In pairs –  burpees/wall ball shots

First teammate takes 1 wall ball shot while teammate does a burpee then passes the ball to teammate standing 1 meter behind him or her then does a burpee while teammate throws wall ball shot. The next round, the first teammate will do 2 wall balls while the other partner does 2 burpees.


T: 24:00 Time Cap (Partner Workout)


Wall Ball

Box Jumps/Step ups



10# bumper plate carry fast walk races – overhead carry, suitcase carry, chest carry, two-hand plate pinch, carry together with a partner

Megan Kestel

Written by: Megan Kestel

Leave A Reply:

No comments yet.