Warm Up

E: Farmers vs. Lumberjacks

T: 3 Rounds (coach will time movements)

20 sec Jumping jacks

20 sec Plank

20 sec Hollow Hold

THEN….

200m run

Calf stretch x :30 each side

Lunge and reach x 4

Elbow to instep x 4  

 

Skill

E: #1-Toes to Bar

#2- Cartwheels

T: Review KB Deadlift AND running route for 200m run

 

Workout

E: PARTNER AMRAP 6:00-10:00 (Coach will determine length of AMRAP based on class size and time)

Burpee to underhand toss: Partner A throws the ball to Partner B and then immediately performs 1 Burpee.  Partner B catches the ball and sets up to throw the ball back once Partner A is standing again. Partner B performs 1 burpee immediately after throwing the ball back to Partner A. (Every time you throw, you perform 1 burpee.) Every 10 passes, partners do one hill run together.  Be sure to work on your accuracy so that your partner doesn’t have to waste time chasing the ball.

T: Partner AMRAP in a given amount of time 15:00-25:00 (Coach will determine length of AMRAP based on class size and time)

While one partner runs 200m, the other partner completes:

5 KB Deadlifts, 5 Burpees, 5 Squats

Switch places and repeat.

 

Game

Open Gym (OR Hungry Hungry Hippos if time)

Megan Kestel

Written by: Megan Kestel

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