warm

e move the pile

t 3 frames of “rowling”, wall hip stretch and reach x :30 ea, floor lat stretch x 3 ea

skill

e medballs over the bar/overhead plate carry/sit-ups

work

e 7:00 AMRAP of 3 medball over the bar, over head plate carry down and  back, 5 sit-ups

t In Partners Row/Ski for max distance. While partner A is rowing/skiing, Partner B will perform 3 burpees every minute on the minute. Partners will then switch from burpee to row and row to burpee every 3 minutes. for 24 minutes.

game

Open gym/rope and ring play

Megan Kestel

Written by: Megan Kestel

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