Warm up

E: Indian Run (outside) last person has to pass the first person

T: Farmers vs. Lumberjacks

-Walk on toes w/ arms straight overhead (forward/backward)

-Leg kicks (point toes) (forward/backward)

-Kick forward/back/touch your toe (walk forward)



E: Farmer’s Carry

**work on monkey hangs between sets (not too many sets because these are also in the workout)

T: Tabata hollow hold/superman (:20 work/:10 rest)

Running technique



E: 6:00-9:00 AMRAP

3 hoola hoops

6 Monkey Hangs

6 Thrusters (med ball)

12 air squats

T: Perform a 100m all out sprint every 2:30-3:00 for 6 total sets (stay consistent across all sets)



Open Gym

Megan Kestel

Written by: Megan Kestel

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