Warm Up

E: Tornado Tag

T: Tabata Warm-up

-Air squats

-Plank hold

-Med ball Thruster

-Wall Kick up hold



E: Wall walk holds (5-10 seconds or more)

T: DB Thrusters (3 sets of 7-8 reps)



E: 5:00-7:00 Partner AMRAP

Partner 1: Complete 1 forward roll, 1 cartwheel, 10 lunges

Partner 2: Hold a plank while Partner 1 completes a plank

Then switch!

Rest 1:00


2:00 Partner AMRAP of Burpees (Divide the work however you want. Keep track of your number.)

T: 20:00 Partner AMRAP

100 Double Unders/200 Singles

10 Wall walks (Start and end with chest on the ground)

2 rope climbs (both partners complete 1 each)



Open Gym

Megan Kestel

Written by: Megan Kestel

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