warm-up

e clean out the yard

t 3:00 amrap of 100 m run, 5 kb dl, then splits stretch  x :30  ea, lunge/reach/elbow to instep/hamstring x 4 ea, lateral lunge and reach x 4 total, walking lunge x 10, high jump x 4

skill

e db press

work

e in partners down and back 10, ball slam 10,  sit-up 10, db press 10 10:00 amrap

t in partners 1000 m run, 30 kb/db russian swing, 30 sit-ups 3 rounds for time (20:00)

game

dynamite

Megan Kestel

Written by: Megan Kestel

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