warmup

e  3:00 over the wall

t 4:00 AMRAP of 3 medball press, 6 easy ring rows , 9 double-unders (18 single unders), rig squat stretch x:20, 30 arms everywhere, 10 alternating lat stretch, lunge/reach/elbow to instep/rotate x 3 ea, 5 slam

skill

e overhead walking lunge

work

e Squat and throw for distance

t In groups of 2 working for 20 minutes and only 1 at a time:

20/30 Med Ball Slams (20-25/30-40#)

60/80 Doubles (120/160 Singles)

5 Wall Walks

60/80 Doubles (120/160 Singles)

20/30 Ring Rows

60/80 Doubles (120/160 Singles)

5 Wall Walks

60/80 Doubles (120/160 Singles)

game

Open gym

Megan Kestel

Written by: Megan Kestel

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