Warm up:

E: Tornado Tag

T: Snatch the Cone


2X through: 10M Bear Crawl, 5 Air Squats, 10M Butt Kicks, 5 Air Squats, 10M High Knees, 5 Air Squats, 10 Leg swings each leg, 30 Second Toe touch hold



E: Ring Rows (using one ring, overhand grip)/Ring Dip Holds/Skin the Cat

T: DB Snatch



E:  3-5 Rounds: 45 seconds @ Each Station. 15 second transition time. 1 Min rest between rounds

1- Plank Shoulder Taps

2- Air Squats (Jumping)

3- Burpees

4- Monkey Hangs

T:  Complete as many REPS as possible in 1:30 of the following:

10 DB Snatch (alternating arms)

20 Air Squats (Good depth, but fast!)

*Use a ball if you have depth issues

REST 3:00

* Repeat for FOUR total rounds looking to stay as consistent as possible across all rounds, but push hard!



Open Gym


Megan Kestel

Written by: Megan Kestel

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