Warm Up

E: Snatch the Cone

T: Rowling (5 Rds. – Goal: Get 100m EXACTLY on the rower) For every meter you are over or under, you perform that many burpees.



E: Agility Ladder Drills 

T: Pull ups (5 sets of 1-2 negatives OR 2-3 strict pull ups)



E: 9:00-12:00 AMRAP (Partner Workout)

Partner 1 completes: 1 cartwheel or forward roll +2 times through the agility ladder

While partner 2 completes: Air squats or jump rope (coach’s choice)

Then switch!

T: 20:00 AMRAP (Partner Workout)

15 DOUBLE Push Up Burpees

30 Calories on the Rower



Open Gym

Megan Kestel

Written by: Megan Kestel

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