warm

e musical planks

t 5 slow and controlled mb squats, 3 cal row 3:00 AMRAP, wall hip stretch x :30 ea, rig lat stretch x 5 ea, rig rack stretch x 5 ea, 5 mb, lunge/reach/elbow to instep/hamstring x 2 ea, 5 mb deadlift, 5 mb clean

skill

e medball squats/push-ups

t  power clean – start with the bar and work up carefully for 15 minutes hitting all of the points of performance before adding weight

work

e 5 medball squats, 10 jump rope, 5 push-ups 2 rounds 0f 4:00 work, 1:00 rest

game

clean out the yard

Challenge

1:00 row for max distance

Megan Kestel

Written by: Megan Kestel

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