Warm-up

E: PVC Pass

T: Squat and throw (if your group drops the ball to the ground, every member of the group has a 2 burpee penalty)

THEN….

200m row

200m run

elbow to instep x 4

 

Skill

E: Long Jump

 

Workout

E: Tabata (:20 work/:10 rest)

Alternate between the following movements for 3-4 total rounds

Med ball slams

Wall walk hold

Ab mat sit ups

Ring rows

 

T: 20:00 Partner AMRAP

2000m Row

800m Run

80 Box Step ups

 

Game

Open Gym

Megan Kestel

Written by: Megan Kestel

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