E: 3 Rounds

20 sec Jump rope

20 sec Plank hold

20 sec Squats

T: 1:00 bike

Elbow to instep x 4

Push up hand walk x 4

:30 bike

calf stretch :30 (each side)

:15 bar hang

20 side to side hops

20 forward/back hops



E: Heel Balance Drill: Standing with toes hanging off a plate, perform an Air Squat. Try to keep toes off the ground! Increase the challenge by moving more of the foot off the edge of the plate until it is at the mid foot.

T: Long jump for distance (mark with tape or cones)/DB push press 



E: 7:00-10:00 AMRAP

10 pulls on rower

5 box/plate jumps

5 squats (on top of the box/plate)

T: Work for :30 at each station/Rest for :15-:30 at each station

4-5 X Through:

30 seconds Bike 

30 seconds hurdle hop 

30 seconds wall walk hold

30 seconds DB push press 



Open Gym

Megan Kestel

Written by: Megan Kestel

Leave A Reply:

No comments yet.