Warm up 

E: Tabata

Air squats

Toe touches

Jumping jacks

Bear crawl

T: 3:00 AMRAP

2 forward rolls

zig zag back pedal

bear crawl

agility ladder



E: Catching in motion

Athletes will run through cones in a zig/zag pattern. Athletes need to keep their eyes on the coach. The coach will throw the ball to the athlete. The athlete should watch the ball all the way into their hands.

T: Single-Arm DB Presses w/ 2 sec. hold at  the top

3 sets of 6 single arm DB presses w/ 2 sec. hold at the top each rep



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

1:00 med ball pass/ball slam/push press

1:00 air squats

1:00 relay run

T: 3:00 AMRAP

5 toes to bar

5 burpees

Rest 1:00

3:00 AMRAP

5 burpees

5 ball slams

Rest 1:00

3:00 AMRAP

5 ball slams

5 toes to bar


Open Gym

Megan Kestel

Written by: Megan Kestel

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