Warm-up

E – Burpee/squat basketball  

T – jog down and back x 8, side shuffle down and back x 6, backwards run x 4, carioca down and back x 2, wall hip stretch x :30 each side, extended handwalk + opposite leg and hand raise x 3 slam ball kb front squat x 5, Russian swing x 4  

Skill

E – DB front squat then sets in order of 1, 2, 3, 4, 5

Work

E – 2 rounds of 3:00 AMRAP, :45 rest of  5 front squats, 3 pull-ups/3 ring rows

T – In partners 3 rounds of 4:00 work, 1:00 rest, 30 sit-up, 20 kettle bell swing, 10 kb front squat 

Game

Gaga Ball

Megan Kestel

Written by: Megan Kestel

Leave A Reply:

No comments yet.