Warm Up

E: Tabata (:20 work/:10 rest)

Jog (down and back cone to cone)  

Jump Rope

Shuffle (down and back cone to cone)

Push ups (knees)

Skip (down and back cone to cone)

Jumping jacks

Bear crawl (down and back cone to cone)

Air squats

Crab walk (down and back cone to cone)

Mountain climbers

T: 200m Jog

Wall hip stretch

THEN…Mixed Tabata (:20 work/:10 rest) 2X THROUGH:

Toe touches (reach up to the sky, then down to the floor–stretch out hamstrings)

Air squats

Plank

Lateral Hops

THEN….

100m jog

 

Skill

E: #1DB OR Med Ball clean

    #2 Rope climbs (seated)

T: Review KB Deadlift (proper form and technique)

 

Workout

E: 6:00-8:00 AMRAP (determined by coach prior to start of workout)

1 half rope climb (sub 1 seated rope climb)

5 cleans (med ball or db)  

10-20 jump ropes (# determined by coach prior to start of workout)  

T: 20:00 PARTNER AMRAP

400m run (200 each partner–you can break this up into 100s if you wish, must complete 400 total before moving on)

20 burpees

20 lateral hops

20 KB Deadlifts

20 sit ups

 

Game

Open Gym

Megan Kestel

Written by: Megan Kestel

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