Warm up:

E: Snatch the Cone

T: Pass the PVC


Stretch hip flexors and shoulders



E: Catching in motion:  There will be a few cones set up. Athletes will run/shuffle in a zig zag pattern between the cones, keeping eyes on the coach.  At some point, the coach will throw the ball to the athlete who focuses on watching the ball all the way into their hands.

T: DB Push Press and KB Swings



E: With a partner, perform as many reps as possible in 3 rounds of the following

30 sec Medicine ball pass

30 sec Alternating Squats

30 sec Relay Run

T: 10:00 AMRAP

9 DB Push Press 

10 Wall Ball

11 KB Swings

:15-20 mandatory rest at the end of each round



Open Gym

Megan Kestel

Written by: Megan Kestel

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