E: Mixed Tabata (:20 work/:10 rest) 3-4 times through

Jumping Jacks

Ball Slams

Air Squats

Plank Hold

Med Ball Deadlift


T: 2x through

Jog down and back 3x (down and back =ONE)

7 Super slow air squats

Lunge and Twist x 4 total steps

7 sit ups

Long Jump x 4 jumps


Wall hip stretch x :30 each side

:15 bar hang



#1 Plank Practice (Plank to push-up, Plank to T-plank, Plank to inchworm, :30-1:00 – alternate forearm to hands)

#2 Med Ball Thruster

T: Review movements for workout-KB swing/bent arm pull up hold/straight arm hang



E: 8:00-10:00 Partner Workout (Split the work for each movement)

10 Med ball thrusters

10 Burpees

10 Ball Slams

10 Plate Jumps

T: In groups of 2 perform the following:


60 Double Unders (1:00 cap OR 120 singles)

30 KB Swings (DB/26#/35#)

15 Burpees

**6 Rounds total for time, BUT every 5:00 on the clock, INCLUDING the start of the workout one partner will perform a :30 bent arm pull up hold/straight arm bar hang.

25:00 time cap


(E) Snatch the Cone OR (T) Open Gym Time

Megan Kestel

Written by: Megan Kestel

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