E: PVC Pass

T: Tabata 2X through

Plank hold, jumping jacks, lunges, air squats


Double-banded overhead stretch on rig

Lat stretch on rig x 5 each side (look up under armpit)



E: Stations (Long jump and push ups)

T: Review all movements in workout



E: 2:00 AMRAP

5 MB Deadlifts

2 burpees

5 MB Front Squats

2 burpees

5 MB Push Press

2 burpees

**Rest :30-1:00**

Repeat. Athletes will complete THREE total rounds. (Goal: Try to match or beat score each round.)   

T: 15:00-18:00 AMRAP

Partner Workout

*Reps can be divided however you wish between partners, but only one person should be working at a time (EXCEPT FOR THE HOLDS-BOTH PARTNERS NEED TO DO THE HOLDS AT THE BEGINNING AND END OF EACH ROUND).

:20 Superman Hold

20 Box Jumps/step ups

20 DB Snatch

20 push ups

20 air squats

:20 plank hold



Open Gym/Pegboard  

Megan Kestel

Written by: Megan Kestel

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