Warm up

E: Foam roller bowling

T: 100m run

shuffle to blacktop, carioca back to start

alt. lateral lunge and reach 25′

splits stretch x :30 each side

elbow to instep + hamstring x 25′

overhead hand walk x 25′



E: Sled pushes (with boxes)

T: Backward Med Ball Granny Toss for Distance x 5 attempts (10#/14#/20# med ball)



E: 6:00-8:00 AMRAP

3 ring rows

4 med ball push presses

5 burpee plate/box jumps

T: 75m Sled Drag for Weight AND Time

* 1:00 cap to go down and back with the largest load on the sled possible

* Perform a set every 4-5:00 for 3-4 total sets



Open Gym

Megan Kestel

Written by: Megan Kestel

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