Warm up

E: Bar wars

T: PVC Pass


20 high knee skips

Banded hip flexor stretch on the rig

push up hand walk x 4

chest/shoulder stretch on floor :20-:30 each side



E: Overhead Plate Relay-Hold a 10-15 lb plate locked out overhead and walk around the cone, relay style. (adjust weight as needed)

T: Superman Holds (Y, T, Sides)

(Challenge: Max Bicycle Sit-ups in :30-4X through) Rest :15 between each round



E: 2:00 AMRAP/1:00 rest (3X through)

3 Hanging Knee Raises

1 Forward Roll

6 Lunges

T: 4-5 Rounds: Every 2:45-3:00 complete:

15 KB Swings (Russian)

10 Push ups 

5 Goblet Squats

(Have athletes record time after each round.)



Open Gym

Megan Kestel

Written by: Megan Kestel

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