Warm-up

E: Rock, Paper, Scissors (Partners will stand facing each other. Tie=both partners have one burpee, Loser=just that person has a burpee)

T: Rock, Paper, Scissors (Partners will stand facing each other. Tie=both partners have one burpee, Loser=just that person has a burpee)

:30 row

5 med ball slams

:30 row

5 med ball thrusters

calf stretch on wall x :30 each side

elbow to instep x 4

5 vertical jumps

 

Skill 

E: Practice workout movements (see below)

*Explain transitions

 

Workout

E: 12:00 Partner Workout

:30 AMRAP Burpees (Partner 1)

:30 AMRAP Med Ball Slams (Partner 2)

:30 AMRAP Long Jump (Partner 1)

:30 AMRAP Med Ball Thrusters (Partner 2)

:30 AMRAP Sit ups (Partner 1)

:30 REST (both partners)

Proceed through FOUR total rounds for MAX REPS for each team across the entire workout…

 

T: In groups of 2, alternating :30 sprints throughout this 21:00 workout…

:30 AMRAP of Burpees (Partner 1)
:30 AMRAP of Med Ball Slam (Partner 2)
:30 AMRAP of Box Jumps/Step Ups (12/20″)(Partner 1)
:30 AMRAP of Med Ball Thrusters (10-20#)(Partner 2)

:30 AMRAP of Rowing (for calories)  (Partner 1)
REST :30 (BOTH PARTNERS REST)

Partner 2 leads off the next round with Burpees…

Proceed through SEVEN total rounds for MAX REPS for each team across the entire workout…

 

Game

Open Gym

Megan Kestel

Written by: Megan Kestel

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