Warm Up 

E: Snatch the Cone 

T: Jog (down and back) x5

30 jumping jacks (switch arm angle every 10)

10 ball slams

Kneeling partner shoulder stretch

Push up hand walk X3

Lunge and Reach + Elbow to instep X 3 each side

Wall kick up and hold X3



E: Forward Roll to standing position (w/ no hands to stand up) + wall walk/kick ups

T: Headstand, wall kick up, strict HSPU



E: 8:00-12:00 Partner AMRAP

10 burpees

10 sit ups

10 front squats (with med ball)

T: Death By Push Ups

At the top of each minute perform a corresponding number of push ups (1 the first, 2 the second 3 the third etc…)

When you finish the required Push Ups, perform as many ball slams as possible in the remaining time



Open Gym

Megan Kestel

Written by: Megan Kestel

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